Prawn jerk Tacos

Low Calorie Jerk Prawn Tacos

Prawn jerk Tacos
Jerk Prawn Tacos

Another Wednesday another low-calorie main meal to prepare. I’ve had these Jerk Prawn Tacos in mind for some time. The Jerk seasoning adds a massive punch for very little calories, and Prawns are very low in calories, around 65 per 100 grams for uncooked meat.  Add a bit of low-calorie Coleslaw which uses Yogurt, ground Coriander and Lime juice to replace the full fat Mayonnaise. Wrap it all in a 8 inch soft taco with crispy Iceberg lettuce and devour – all this tops the scales at only 300 calories per taco.

This is a relatively quick midweek meal to make. You could save time by buying a ready-made coleslaw but you won’t have control of the calories, and let’s be honest it should only take 10 minutes for the slowest kitchen hand to make a slaw like this. If you aren’t calorie counting go ahead and use store-bought Mayonnaise.

Prawn jerk Tacos
Jerk Prawn Tacos marinating next to crispy Slaw

Low Calorie Pork Jerk Tacos

 Ingredients

240 grams Raw Prawns shelled and deveined (no tails)
2 x 8 inch flour Tortilla
1 tsp Jerk Seasoning
3 x Tablespoons low-fat yogurt
75 grams carrot grated
75 grams Cabbage thinly sliced
25 grams Red onion sliced finely
1 tablespoon finely chopped fresh mint
1/2 x Lime juice only
½ tsp ground coriander
100 grams Shredded Iceberg Lettuce

Prawn jerk Tacos
Jerk Prawn Tacos – cooked in a dry Cast Iron Pan

Method:

Combine 1 tsp of Jerk Seasoning and 1 Tablespoon of Low fat yogurt, add to a bowl with the raw prawns and marinate for 30 minutes or up to 4 hours (keep refrigerated)

Combine the remaining 2 tablespoons of Yogurt with the ground coriander, juice of the 1/2 lime and fresh mint. Stir and add to a bowl with the carrot, cabbage and red onion. Mix with hands to combine a refrigerate until ready to use. The slaw should be well coated but not drowning in Yogurt.

Cook the prawns with the marinade in a cast iron skillet or non stick pan over medium high heat for 2-3 minutes on each side until just cooked.

Microwave or pan heat the Tortilla’s according to the manufactures instructions (I prefer them cooked in a dry pan until they start to char slightly)

Top the tortilla’s with half the Prawns, half the slaw, and half the lettuce. Wrap and eat.

Prawn jerk Tacos
Jerk Prawn Tacos

 

Careful you don't burn the wrap

Careful you don’t burn the Tortilla!

Low Calorie Jerk Prawn Tacos
Serves 2
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294 calories
30 g
255 g
5 g
33 g
1 g
327 g
1348 g
5 g
0 g
3 g
Nutrition Facts
Serving Size
327g
Servings
2
Amount Per Serving
Calories 294
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 255mg
85%
Sodium 1348mg
56%
Total Carbohydrates 30g
10%
Dietary Fiber 4g
18%
Sugars 5g
Protein 33g
Vitamin A
141%
Vitamin C
44%
Calcium
22%
Iron
15%
* 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. 240 grams Raw Prawns shelled and deveined (no tails)
  2. 2 x 8 inch flour Tortilla
  3. 1 tsp Jerk Seasoning
  4. 3 x Tablespoons low fat yogurt
  5. 75 grams carrot grated
  6. 75 grams Cabbage thinly sliced
  7. 25 grams Red onion sliced finely
  8. 1/2 x Lime juice only
  9. ½ tsp ground coriander
  10. 1 tablespoon finely chopped mint
  11. 100 grams Shredded Iceberg Lettuce
Instructions
  1. Combine 1 tsp of Jerk Seasoning and 1 Tablespoon of Low fa yogurt, add to a bowl with the raw prawns and marinate for 30 minutes or up to 4 hours (keep in the Fridge)
  2. Combine the remaining 2 tablespoons of Yogurt with the ground coriander and fresh mint. Stir and add to a bowl with the carrot, cabbage and red onion. Mix with hands to combine a refrigerate until ready to use. The slaw should be well coated but not drowning in Yoghurt.
  3. Cook the prawns with the marinade in a cast iron skillet or non stick pan over medium high heat for 2-3 minutes on each side until just cooked.
  4. Microwave or pan heat the Tortilla's according to the manufactures instructions (I prefer them cooked in a dry pan until they start to char slightly)
  5. Top the tortilla's with half the Prawns, half the slaw, and half the lettuce. Wrap and eat.
beta
calories
294
fat
5g
protein
33g
carbs
30g
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45degrees.co.nz http://www.45degrees.co.nz/

 

 

 

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