Cajun Prawns
with Mashed Potato and Garlic Kale
This simple meal is packed with flavour but low in calories!
Cals 481 · Prot 37 · Carbs 45 · Fat 18
Calorie Smart
30 min
This simple meal is packed with flavour but low in calories!
Cals 481 · Prot 37 · Carbs 45 · Fat 18
Calorie Smart
Ingredients
Prawns
Prawns
7*
350 Grams
Cajun spice
4 Grams
Smoked paprika powder
2 Grams
Dried oregano
2 Grams
Garlic powder
2 Grams
Butter
4*
20 Grams
Mash
Potatoes
500 Grams
Butter
4*
10 Grams
Potato Seasoning
4 Grams
Whole milk
4*
200 ML
Garlic kale
Garlic cloves
3 Piece
Kale
150 Grams
Olive oil
1 Tbsp
Allergens
*7 Crustaceans, *4 Milk
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2007 / 481 |
| Fats (g) | 17.9 |
| of which saturated (g) | 11.1 |
| Carbohydrates (g) | 45 |
| of which sugars (g) | 7.9 |
| Fibers (g) | 10.3 |
| Proteins (g) | 36.5 |
| Salt (g) | 0.5 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Make mash
- Peel and chop the potatoes into bite-sized pieces.
- Add them to a pot of boiling water with a generous pinch of salt and cook over medium heat for 20 min or until soft.
- Once soft, drain the potatoes and return them to the pot with 10g butter and vegetable seasoning.
- Mash until smooth, gradually adding the milk until it reaches the desired consistency.
- Season with salt and pepper to taste.
2 Prep
- Peel and finely slice the garlic.
- Wash the kale and drain. Cut away the stem from the kale leaves.
- Drain the prawns on kitchen paper.
- In a large bowl, combine the cajun spice (spicy!), smoked paprika, oregano, garlic powder, salt, pepper and a drizzle of oil.
- Add the prawns and toss to coat. Reserve for step 4.
3 Make kale
- Heat a large pan over medium heat with a drizzle of oil.
- Fry the garlic for 1-2 min until it turns golden and crisp.
- Add the kale.
- Cook for 2-3 min until wilted to your preference.
- Remove from the pan and keep warm.
- Reserve the pan.
4 Make prawns
- Return the pan to high heat with another drizzle of oil and 20g butter.
- Add the prawns and fry for 3-4 min until cooked through.
5 Serve
- Serve the Cajun Prawns on a bed of Mashed Potato alongside the Garlic Kale.
- Drizzle over any buttery cajun sauce from the pan.
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