GARLIC PRAWNS IN RICH TOMATO SAUCE

Garlic Prawns in rich tomato sauce – less than 300 calories per serve

GARLIC PRAWNS IN RICH TOMATO SAUCE
GARLIC PRAWNS IN RICH TOMATO SAUCE

Garlic Prawns in rich tomato sauce – at around 300 calories this dish fits right in with my 5:2 low calorie day. The fresh chili adds gentle background heat, and at over 400 grams per serving, this dish is filling too.  

There are plenty of recipes for Garlic Prawns in tomato sauce, and this is one I made up along the way. Most if not all recipes call for the prawns to be added last, I guess this is to keep the cooking to a minimum so the prawns don’t go rubbery. I really wanted the prawns to take on the garlic flavour, so have opted to marinate them first, which means I’ve got to fry them up front to remove the raw garlic taste.

GARLIC PRAWNS IN RICH TOMATO SAUCE
GARLIC PRAWNS IN RICH TOMATO SAUCE

Were these rubbery? A bit. Some were, and some weren’t, maybe next time I’ll try the traditional method and cook the sauce first, then add the prawns. Irrespective, they were delicious, the sauce really works with the prawns.

If you aren’t strictly watching your calories, have some crusty bread on the side to mop up  the juices (god I wish I had some crusty bread right now).

GARLIC PRAWNS IN RICH TOMATO SAUCE
GARLIC PRAWNS IN RICH TOMATO SAUCE

Garlic Prawns in rich tomato sauce

300 grams raw peeled and deveined prawns
2 teaspoons olive oil
Squeeze of fresh lemon juice
1 x 400 gram can chopped tomatoes in juice
2 x medium fresh tomatoes roughly chopped
1 tablespoon Worcester sauce
1 tablespoon tomato paste
1 Fresh Red Chili seeds removed – chopped
2 cloves of garlic crushed.
2 tablespoons fresh basil
sea salt and black pepper

 

GARLIC PRAWNS IN RICH TOMATO SAUCE
GARLIC PRAWNS IN RICH TOMATO SAUCE

Method

1. Coat the prawns in the fresh garlic, chilli, a squeese of lemon juice and 1 teaspoon olive oil and marinate for 30 minutes to 1 hour.

2. Heat the remaining oil in a non-stick pan over medium heat, and add the prawn mixture. Allow the prawns to cook for 30 seconds or so, then turn over to cook for another 30 seconds on the other side.

3 Add the remaining ingredients except the basil and allow the sauce to gently bubble away for 10 minutes. Taste and adjust the seasoning.

4. Add the basil and serve immediately.

GARLIC PRAWNS IN RICH TOMATO SAUCE
GARLIC PRAWNS IN RICH TOMATO SAUCE
Garlic Prawns in rich tomato sauce
Serves 2
These garlic prawns in a rich tomato sauce are really simple to make and are a delicious low calorie dish.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
311 calories
17 g
369 g
8 g
43 g
2 g
442 g
1759 g
9 g
0 g
6 g
Nutrition Facts
Serving Size
442g
Servings
2
Amount Per Serving
Calories 311
Calories from Fat 71
% Daily Value *
Total Fat 8g
12%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 369mg
123%
Sodium 1759mg
73%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
12%
Sugars 9g
Protein 43g
Vitamin A
49%
Vitamin C
119%
Calcium
20%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 350 grams raw peeled and deveined prawns
  2. 2 teaspoons olive oil
  3. 1 x 400 gram can of tomatoes in juice
  4. squeeze of fresh lemon juice
  5. 2 x medium fresh tomatoes roughly chopped
  6. 1 tablespoon Worcester sauce
  7. 1 tablespoon tomato paste
  8. 1 Fresh Red Chili seeds removed - chopped
  9. 2 cloves of garlic crushed.
  10. 2 tablespoons fresh basil
  11. sea salt and black pepper
Instructions
  1. Coat the prawns in the fresh garlic, chilli and 1 teaspoon olive oil and marinate for 30 minutes to 1 hour.
  2. Heat the remaining oil in a non-stick pan over medium heat, and add the prawn mixture. Allow the prawns to cook for 30 seconds or so, then turn over to cook for another 30 seconds on the other side.
  3. Add the remaining ingredients except the basil and adjust the heat to allow the sauce to gently bubble away for 10 minutes. Taste and adjust the seasoning.
  4. Add the basil and serve immediately.
beta
calories
311
fat
8g
protein
43g
carbs
17g
more
45degrees.co.nz http://www.45degrees.co.nz/

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