Weekly Meal Plan – Winter Week 7, 2022
Sri Lankan Pumpkin Curry / Chicken & Dumpling Soup / Smokey Prawn Stew / Slow Cooker Pulled Pork
Smokey Prawn, Capsicum and Potato Stew
Ingredients
- 1 onion - diced
- 2 red capsicum - cut into 2-3cm chunks
- 2 garlic cloves - crushed
- 2 tbsp smoked paprika
- 500 ml chicken stock
- 1 400 gram tinned tomatoes
- 600 grams baby potatoes - quartered
- 400 grams raw peeled prawns
- 1 cup peas
- 1 lemon
- 2 tbsp parsley - roughly chopped
To Serve
- crusty bread or couscous
Instructions
- In a large pan on medium heat add a splash of olive oil and onion and cook for 5 minutes until softened. Add the capsicum and garlic and cook for 3-4 minutes.
- Stir in the paprika and cook for a minute. Add the stock, tomatoes and potatoes and bring to a simmer. Cook for 10-12 minutes or until tender.
- Add the prawns and simmer for 3-4 minutes until pink. Stir through the peas.
- Season with salt and pepper. Garnish with parsley and lemon wedges.
- Serve on either a bed of couscous or with crusty bread to mop up the sauce.
Tips and Variations
Take the dish to the next level by adding a quarter of finely diced preserved lemon with the paprika.
VEGETARIAN - Replace the prawns with chickpeas
LOW CARB - Omit the potatoes and add diced zucchini
GLUTEN FREE
Nutrition
Calories: 311kcal | Carbohydrates: 48g | Protein: 24g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 130mg | Sodium: 766mg | Potassium: 1273mg | Fiber: 9g | Sugar: 10g | Vitamin A: 4270IU | Vitamin C: 141mg | Calcium: 117mg | Iron: 4mg
