Spicy prawn and capsicum sauté

Providing 4½ serves of your 5-a-day, this low-calorie meal is ready in only twenty minutes.

Serves: 4

Time to make: 20 mins

Ingredients

1 tablespoon olive oil
2 large red capsicums, thinly sliced
1 tablespoon harissa paste
2 x 400g cans cherry tomatoes in tomato juice
300g peeled prawns, deveined (thawed if frozen)
400g can no-added-salt
cannellini beans, rinsed and drained
2 cups green beans, halved diagonally
½ cup fresh coriandercilantroX
4 slices toasted grainy sourdough, to serve

Instructions

Stay Awake

1 In a large, deep non-stick frying pan, heat oil over medium-high. Sauté capsicum for 5 minutes, or until slightly softened. Add harissa paste. Cook, stirring, for 1 minute, or until fragrant.

2 Add tomatoes and juice. Using the back of a spoon, break up tomatoes to release juices. Bring to the boil. Simmer for 5 minutes, or until reduced slightly. Add prawns and beans. Simmer mixture for 3-4 minutes, or until prawns are cooked through and beans are warmed through and tender.

3 Scatter with coriander and serve dish with sourdough to soak up the spicy tomato sauce.

Variations

Make it gluten free: Use gluten-free bread and check harissa paste is gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 327 cal

Kilojoules 0.00 kJ

Protein 24 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 40 g

Sugar 12 g

Dietary fibre 14 g

Sodium 799 mg

Calcium 180 mg

Iron 6.5 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.