- 0:15 Prep
- 0:35 Cook
- 4 Servings
- Advanced
This Brazilian-style prawn stew is an exciting new way to feed your family.
Ingredients
- 275g (12) fresh raw banana prawns, peeled and deveined, halved lengthways
- 5 cloves garlic
- Finely grated zest of 1/2 orange, plus 1 tbsp juice
- 1 tsp salt
- 1 tbsp olive oil
- 1/2 medium brown onion, finely diced
- 1/2 (80g) small red capsicum, finely diced
- 1 (13g) long red chilli, finely chopped with seeds
- 3 tomatoes, finely chopped, from a 400g can of Coles Brand Whole Peeled Tomatoes
- 400ml can TCC coconut milk
- Juice of 1/6 lime
- 3/4 cup Coles Brand Long Grain Rice, cooked (about 2 1/4 cups)
- 1 tbsp coarsely chopped fresh coriander, from a bunch
Method
- Step 1In a medium bowl, combine the prawns, 2 cloves garlic, orange zest and salt. Toss occasionally while making the stew.
- Step 2Heat a large heavy saucepan over medium heat. Add the oil, onion, capsicum, chilli, and remaining garlic, and cook for 15 mins, or until the vegetables are very tender and nearly falling apart. Add the tomatoes and cook for 5 mins or until the tomatoes have broken down. Add the coconut milk and 1 cup water. Cover and bring to a simmer. Cook for 10 mins or until flavours have developed.
- Step 3Add the prawns to the coconut mixture and cook for 2-3 mins or until the prawns are just cooked through. Stir in the orange juice and the lime juice. Season with salt and pepper.
- Step 4Spoon the rice into bowls. Top with the stew, then sprinkle with coriander and serve immediately.
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1528 kj
Energy
16.8g
Fat Total
14.7g
Saturated Fat
2g
Fibre
16.8g
Protein
262mg
Sodium
4.6g
Carbs (sugar)
35.3g
Carbs (total)
All nutrition values are per serve
Notes
Make this recipe to the end of step 2 up to 1 day ahead. Cover the marinated prawns and coconut mixture separately and refrigerate. Return the coconut mixture to a simmer, then continue from step 3.
- Author: (N/A)
- Image credit: (N/A)
- Publication: Coles
