Creamy prawn & spring vegetable pot
Packed with goodness, this freeze-ahead one-pot is quick to prepare and counts towards your five-a-day
Difficulty and servings
Serves 8
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat, Super healthy
- Bring the stock to a simmer in a large frying pan or shallow casserole covered with a lid. Add the pearl barley, cover and cook for 10 mins. Then add the potatoes and cook covered for 12-15 mins until tender.
- Remove the lid, increase the heat and bubble the stock for a few mins to reduce. Stir in the greens, crème fraîche, dill, zest and juice. If you're freezing, cool at this stage. If eating straight away, simmer for 3-4 mins until veg is just tender.
- Just before serving, stir in the prawns to heat through and season to taste. If freezing, cool completely then scatter the prawns on top and freeze. Defrost fully in the fridge overnight then gently bring back to a simmer, uncovered, until veg is tender and prawns hot through.
PER SERVING
233 kcalories, protein 24g, carbohydrate 31g, fat 2 g, saturated fat 0g, fibre 4g, sugar 4g, salt 1.43 g
Recipe from Good Food magazine, April 2011.
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http://www.bbcgoodfood.com/recipes/1167640/
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Ingredients
- 850ml low-salt chicken or vegetable stock
- 100g pearl barley
- 750g new potatoes , sliced
- ½ spring green cabbage , shredded
- 140g frozen broad or soya beans
- 100g frozen peas
- 250g broccoli florets
- 200g tub crème fraîche
- small bunch dill , snipped
- zest 1 lemon , plus squeeze of juice
- 600g cooked, peeled prawns
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This makes a great lunchbox filler for a day out and is equally good at home from the fridge
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Difficulty and servings
Serves 8
Preparation and cooking times
Prep 10 mins
Cook 30 mins
Low-fat, Super healthy
Ingredients
- 850ml low-salt chicken or vegetable stock
- 100g pearl barley
- 750g new potatoes , sliced
- ½ spring green cabbage , shredded
- 140g frozen broad or soya beans
- 100g frozen peas
- 250g broccoli florets
- 200g tub crème fraîche
- small bunch dill , snipped
- zest 1 lemon , plus squeeze of juice
- 600g cooked, peeled prawns
PER SERVING
233 kcalories, protein 24g, carbohydrate 31g, fat 2 g, saturated fat 0g, fibre 4g, sugar 4g, salt 1.43 g
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Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
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21 March 2011
kw240187 rated and commented on this recipe
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08 January 2012
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