
Corn chowder with garlic prawns
Ingredients
- 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
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 320cal
-
Kilojoules 1340kJ
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Protein 22g
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Total fat 14g
-
–Saturated fat 5g
-
Carbohydrates 25g
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–Sugars 7g
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Dietary fibre 6g
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Sodium 500mg
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Calcium 340mg
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Iron 2mg
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