Spicy cajun prawns recipe

  • Serves 4
  • 40 mins
  • 350 calories / serving
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To make the sauce, melt the butter with the oil in a large, deep non-stick frying pan or wide saucepan and fry the onion, celery and pepper for 8-10 minutes over a medium heat or until softened and very lightly coloured, stirring regularly.

Add the garlic and cook for 20-30 seconds more, stirring constantly. Stir in the Cajun seasoning and plain flour and cook together for 1 minute, stirring. Slowly add the white wine and then the stock, stirring constantly. Tip the tomatoes into the pan and add the bay leaf and thyme. Bring to a gentle simmer and cook for 15 minutes, stirring occasionally. Add the chorizo, butterbeans, Worcestershire sauce and Tabasco sauce to taste.

Return to a gentle simmer and cook for 5 minutes, stirring regularly until the sauce is thick. Stir the prawns into the hot sauce and cook for 2 minutes more, stirring until hot. Remove the bay leaf and thyme sprig. Scatter with chopped flat leaf parsley and serve with freshly boiled spring greens if you like.

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  • Ingredients

  • 25g butter
  • 1tbsp sunflower oil
  • 1 medium onion, peeled and diced
  • 2 sticks celery, trimmed and diced
  • 1 green pepper, deseeded and diced
  • 2 garlic cloves, peeled and crushed
  • 4tsp Cajun seasoning
  • 1tbsp plain flour
  • 150ml white wine
  • 400g chopped tomatoes
  • 300ml fish stock, made with ½ fish stock cube
  • 1 bay leaf
  • 1 bushy thyme sprig
  • 1tbsp Worcestershire sauce
  • 1-2tsp Tabasco sauce
  • 125g chorizo picante, skinned and sliced
  • 250g peeled and cooked large king prawns, thawed
  • 400g butterbeans, drained
  • ½ flat leaf parsley, leaves roughly chopped
  • shredded spring greens, to serve (optional)
  • Energy 1465kj 350kcal 18%
  • Fat 17g 24%
  • Saturates 7g 35%
  • Sugars 9g 10%
  • Salt 2g 33%

of the reference intake
Carbohydrate 20.4g Protein 23.8g Fibre 7.4g


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