Twiggie
New Member
I've adapted a recipe to create a lovely, tasty chowder which is high in protein but low in fat/carbs. Ideal for post-oppers! 
Creamy Prawn & Coriander Chowder - serves 4
1 tbsp rapeseed oil
1 large onion, sliced
2 cloves garlic, chopped
4 rashers bacon, trimmed & chopped
300ml fish stock
250ml milk
200ml Alpro Soya Single Cream
2 large potatoes, peeled and cut into cubes
198g can sweetcorn (no added salt/sugar)
450g uncooked prawns (could substitute with smoked haddock/cod/monkfish)
4 tbsp chopped fresh coriander
salt and freshly ground black pepper
chopped, fresh parsley, to garnish
1 Heat oil in a frying pan over a low heat. Add the onion & garlic and fry for 8-10 minutes until very soft, but not coloured.
2 Add the bacon and cook for five more minutes.
3 Add the milk, cream, stock and potatoes. Bring to boil, then reduce the heat to simmer for 10 minutes.
4 Place half of the sweetcorn into a food processor and blend to a rough paste.
5 Add the puréed sweetcorn and the whole sweetcorn kernels to the soup and stir well.
6 Add the prawns (fish) and cover the pan. Simmer for 8-10 minutes, until the prawns are completely cooked through.
7 Add the coriander and season with salt and freshly ground black pepper.
8 Pour into bowls, sprinkle with parsley.
9 Serve with crusty bread alongside (optional)
Enjoy!
I've worked out the approximate nutritional data per portion:
Protein.............40.2g
Carbohydrate...20.4g
-sugar.................1.5g
Fat.....................9.0g
-saturated...........2.1g
Creamy Prawn & Coriander Chowder - serves 4
1 tbsp rapeseed oil
1 large onion, sliced
2 cloves garlic, chopped
4 rashers bacon, trimmed & chopped
300ml fish stock
250ml milk
200ml Alpro Soya Single Cream
2 large potatoes, peeled and cut into cubes
198g can sweetcorn (no added salt/sugar)
450g uncooked prawns (could substitute with smoked haddock/cod/monkfish)
4 tbsp chopped fresh coriander
salt and freshly ground black pepper
chopped, fresh parsley, to garnish
1 Heat oil in a frying pan over a low heat. Add the onion & garlic and fry for 8-10 minutes until very soft, but not coloured.
2 Add the bacon and cook for five more minutes.
3 Add the milk, cream, stock and potatoes. Bring to boil, then reduce the heat to simmer for 10 minutes.
4 Place half of the sweetcorn into a food processor and blend to a rough paste.
5 Add the puréed sweetcorn and the whole sweetcorn kernels to the soup and stir well.
6 Add the prawns (fish) and cover the pan. Simmer for 8-10 minutes, until the prawns are completely cooked through.
7 Add the coriander and season with salt and freshly ground black pepper.
8 Pour into bowls, sprinkle with parsley.
9 Serve with crusty bread alongside (optional)
Enjoy!
I've worked out the approximate nutritional data per portion:
Protein.............40.2g
Carbohydrate...20.4g
-sugar.................1.5g
Fat.....................9.0g
-saturated...........2.1g
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