Corn chowder with garlic prawns
Nutrition Info.(per serve)
- 30g butter
- 2 garlic cloves
- 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
- 1/2 cup chopped fresh parsley
Total fat 14g
Saturated fat 5g
Dietary fibre 6g
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)
Make it gluten free: Check stock is gluten free.