Ingredients

The following ingredients have 4 Servings
  • 400 g shelled raw king prawns
  • 1/2 onion (finely chopped)
  • 2 cloves garlic (finely chopped)
  • 1/2 green pepper (deseeded and finely chopped)
  • 1/2 red pepper (deseeded and finely chopped)
  • 3 or 4 mushrooms (sliced (you can add as many mushrooms as you like))
  • low calorie cooking spray
  • 1 bay leaf
  • 1 tsp fresh parsley (chopped)
  • salt
  • freshly ground black pepper
  • 1 pinch red pepper flakes (or chilli flakes (optional))
  • 25 g low fat cheddar (grated, optional)
  • 1 tin chopped tomatoes

Instruction

  • Heat the low calorie cooking spray in a pan. Cook onion and garlic until soft.
  • Add peppers, mushrooms, bay leaf and chilli/red pepper flakes if you're using them. Stir for 2 minutes.
  • Stir in the tomato. The liquid from the tomatoes should barely cover the veg.
  • Cover and cook for around 5 minutes.
  • Stir in raw prawns. Cover and cook for 5-6 minutes. No more!
  • Add the chopped parsley, and season to taste.
  • Divide it into individual oven safe dishes, or you can put the whole stew in a big one. Bake at 180° C for 15 minutes.
  • If you're using cheese, after 15 minutes cover with grated cheese and bake until golden brown. Otherwise just leave it cooking for another 10 minutes.
  • Serve straight out of the oven with white rice.