Prawn and corn chowder
Nutrition Info.(per serve)
2 teaspoons olive oil, plus olive oil spray
1 onion, finely chopped
500g potatoes, cut in 1cm cubes
2 1/4 cups frozen sweet corn
1 cup trim milk
2 cups water
300g can creamed corn
1/4 cup cream
300g peeled prawns (if large, coarsely chop)
cracked black pepper
chopped fresh flat-leaf parsley, to garnish (optional)
Total fat 13g
Saturated fat 5g
Dietary fibre 9g
1 Heat olive oil in a saucepan over medium heat. Sauté onion for 5 minutes, or until softened. Add potato, milk and water. Simmer, covered, for 10 minutes, until potato is soft.
2 Add corn kernels, creamed corn and cream to pan. Cook for 5 minutes, or until corn is tender.
3 Meanwhile spray a non-stick frying pan with olive oil and set over medium-high heat. Cook prawns for 2 minutes, or until just cooked. Stir prawns through the chowder. Divide chowder among four serving bowls and season with pepper. Sprinkle with chopped parsley (if using).
Make it gluten free: Check creamed corn is gluten free.
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