Corn chowder with garlic prawns

Serves: 4

Time to make: 25 mins

Ingredients

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30g butter

2 cloves garlic

1 small onion

1 potato, diced

1 cup corn sweetcornXkernels

1 stick celery

3 cups light soy milk

1 reduced-salt vegetable stock cube

black pepper

1 tablespoon olive oil

250g prawns, peeled, chopped in 3cm pieces

½ cup chopped fresh parsley

Instructions

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1 Heat butter in a large saucepan until foaming. Add onion and 1/3 of the garlic and cook over medium heat for 2 minutes. Add potato and cook for 2 minutes.

2 Add corn, celery and soy milk to pan and bring to the boil, reduce heat and simmer for 10 minutes until vegetables are tender. Add stock and pepper.

3 Heat oil in a frying pan and add remaining garlic and prawns.Cook over medium heat for 2 minutes or until prawns are just cooked.

4 Remove from heat and add parsley. Serve the chowder topped with prawns.

Recipe supplied by Healthy Food Guide reader, Jeff Pothan (Auckland)

Variations

Make it gluten free: Check stock is gluten free.

Nutrition Info (per serve)

Calories 320 cal

Kilojoules 1340 kJ

Protein 22 g

Total fat 14 g

Saturated fat 5 g

Carbohydrates 25 g

Sugar 7 g

Dietary fibre 6 g

Sodium 500 mg

Calcium 340 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.