Prawn and corn chowder

Serves: 4

Time to make: 30 mins

Ingredients

2 teaspoons olive oil, plus olive spray oil
1 onion, finely chopped
500g potatoes, cut in 1cm cubes
2 ¼ cups frozen sweet corn
1 cup skim milk
2 cups water
300g can creamed corn
¼ cup cream
300g peeled prawns (if large, coarsely chop)
cracked black pepper
chopped fresh flat-leaf parsley, to garnish (optional)

Instructions

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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).

Variations

Make it gluten free: Check creamed corn is gluten free.

Nutrition Info (per serve)

Calories 438 cal

Kilojoules 1830 kJ

Protein 21 g

Total fat 13 g

Saturated fat 5 g

Carbohydrates 60 g

Sugar 11 g

Dietary fibre 9 g

Sodium 490 mg

Calcium 160 mg

Iron 3.5 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.