Serves: 4
Prep time: 15 mins; Cook time: 16 mins;
Low Fat
Ingredients:
1 tblsp onion, peeled and chopped
2 tbsp green pepper, deseeded and chopped
775g can chopped tomatoes
2 tsp chicken gravy granules
1 tsp caster sugar
1 tsp dried thyme
A few drops of hot pepper sauce
2 tblsp cornflour
1 lb (450g) peeled cooked prawns
11oz (325g) freshly cooked rice
5oz (150g) chopped parsley
Step One : Place onion and green pepper in a large frying pan with 4 tblsp water. Bring to boil, then reduce heat. Cover and simmer for 3-4 mins, or until tender. Stir in tomatoes, chicken granules, sugar, thyme and pepper sauce. Simmer, uncovered for 8 mins.
Step Two : Blend the cornflour with 4 tblsp cold water and stir into pan. Cook stirring, over a medium heat until thickened. Cook for a further 2 mins.
Step Three : Add prawns to pan and heat through.
Step Four : Mix together rice and parsley and serve with prawn creole.
Other Seafood recipes can be found here …
timeonyourhands.org 