Name: Low Calorie Prawn Stew
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 60g onion; 100g leek; 80g spring onion; 3 cloves garlic; 6g fresh ginger; 1 stick celery; 1 red pepper (capsicum); 200g fresh baby tomatoes; 300g courgette; 200g white fish; 200g fresh prawns; 400g tin plum tomatoes; 1 fish stock cube; 50 ml boiling water

Low Calorie Prawn Stew

15 Feb 2016

by Wholeness

Prep Time

10 minutes

Cook Time

10 minutes

Total Time

20 minutes

Background

I've been trying the 5:2 Diet for the past few months and have got on OK with it as you only have to count calories on two days a week. This low calorie prawn stew is something I put together to keep me feeling well-fed on one of those days. I was surprised to find how few calories are in white fish and prawns - so they're not just delicious but really healthy too!

Ingredients

60g onion
100g leek
80g spring onion
3 cloves garlic
6g fresh ginger
1 stick celery
1 red pepper (capsicum)
200g fresh baby tomatoes
300g courgette
200g white fish
200g fresh prawns
400g tin plum tomatoes
1 fish stock cube
50 ml boiling water

Instructions

Chop up all the vegetables and the white fish. Heat a wok and spray with 10 squirts of 1cal oil. Add the onions, leek, garlic, ginger, celery & pepper and stir-fry for a couple of minutes till sweating.
Add the fresh tomatoes, courgette, fish & prawns and continue to stir fry for another 2 or 3 minutes until cooked through.
Pour in the tinned tomatoes and the stock cube dissolved in the water.
Bring to a simmer, garnish with coriander and serve with rice.

Tips

To measure the calories first weigh an empty soup plate on your kitchen scales. Add about 100 grams plain boiled rice and about 250 grams of the fishy stew - the rice is 120 kCal/100g and the stew about 35 kCal/100g - so the serving I suggest is a mere 210 kCal!