The Healthy Chef – Teresa Cutter

This year I’m making prawn (shrimp) cocktails as part of our Christmas lunch and I’ve given them a Kamalaya health spa touch to make them healthier than most traditional versions that contain mayo and cream. Every 100g of prawns (shrimp)  has 23 g of protein, only 0.9 g of fat which include omega-3 and other nutrients such as zinc, iron, selenium, potassium and magnesium. Add a touch of garlic and ginger which are infused with anti-bacterial, antioxidant and cholesterol-reducing properties, a good squeeze of lime (vitamin C) and you’re all set for a fabulous meal.
.

Serves 4

400 g prawns, cooked and peeled
1 Lebanese cucumber sliced
125 g  (1/2  punnet ) cherry tomatoes, halved
1 avocado,  diced
2 tablespoons, mint chopped
2 tablespoons, coriander or Thai basil, chopped
2 spring onions, sliced
juice from 2 limes
2 teaspoons honey
2 tablespoons fish sauce
1 clove garlic, smashed
1 teaspoon grated fresh ginger
whole lettuce to serve (ice berg, butter lettuce)  (see note)

Combine prawn,  cucumber, tomato, avocado, mint, coriander and spring onion into a bowl.
Combine lime juice, garlic, honey and fish sauce in another bowl to make the dressing.
Pour the dressing over the prawns and toss through.
Separate lettuce into cups and spoon in prawn mixture.  Enjoy.

Note: A tip on separating iceberg lettuce is to remove the core of the lettuce, then plunge into cold water.
The water will penetrate in-between the leaves, so you will be able to gently separate the leaves without tearing.
Trim down the lettuce into even cups using scissors.

Vegetarian Option: Use organic firm tofu or tempeh in place of the prawns. Just lightly wok toss with a little tamari soy sauce and mirin,  then combine as usual.

Serves 4
Nutrition per serve:

Total fat: 5.8 g
Saturated: 1.3 g
Protein: 24 g
Carbs: 0.7 g
Fiber: 0.9 g
Kiljoules: 651
Calories: 156

Print

Share This

Tweet