Low Calorie Prawn Stew

Background
I've been trying the 5:2 Diet for the past few months and have got on OK with it asย 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!Categories
- Meal Type: - Lunch - Quick & Easy - Supper
- Cuisines: - Fusion
- Ingredients: - Fish & Seafood - Other Vegetables - Shellfish - White fish
- Health and Diet: - 5:2 Diet - Dairy Free - Egg Free - Gluten Free - Health & Weight - Healthy - Nut Free - Semi-vegetarian - Sugar Free
- Skill Levels: - Easy
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