Tuesday, 27 April 2010

Prawn Gumbo

This is a fab recipe, and it freezes well so I tend to make it and store the other 3 portions in the freezer. I eat it as a meal with a salad or as a light snack between meals. I tend to eat 5 small meals throughout the day rather than have big meals.

Prawn Gumbo
Serves: 4
1 large onion, finely chopped
2 rashers bacon, fat removed
2 cloves garlic, finely chopped
1 tbsp olive oil
1 red pepper, finely chopped
850 ml fish stock
3g allspice
40g bulgur wheat
1 tbsp white wine vinegar
100g french beans/okra, thinly sliced
125g prawns
1tbsp thai fish sauce
2tsp tomato puree
3g parsley
1 bay leaf


Fry the onion, garlic and bacon in the oil until softened and then add the red pepper and cook for a few more minutes.
Add the stock, bay leaf, bulgur wheat and vinegar, cover and simmer for 20 mins, stirring occasionally so it doesn't stick.
Add the okra/green beans, prawns, thai fish saucxe and tomato purée then cover and simmer for 15 minutes more (it should thicken up a bit).
Remove bay leaf and season to taste. You can garnish with some whole prawn.

209 calories per serving, 8.5g F, 1.1g SF, 16g C, 3.9g S, 4.1g Fb, 17.4g P

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