Prawn Guvech
Plump, sweet shellfish sautéed in garlic, white wine, and fresh parsley, finished with a squeeze of fresh lemon and sea salt.
Ingredients
- • 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
Preparation Steps
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.