Cheat's scampi with chunky chips
A classic fave that's satisfying and surprisingly healthy - and just 93p per serving!
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Low-fat
- Heat oven to 200C/180C fan/gas 6. Arrange the chips on a baking tray, drizzle with the oil and season. Bake for 40-45 mins until golden, turning halfway through.
- Mix the prawns in the beaten egg and tip the crumbs onto a plate. Lift the prawns out with a slotted spoon so that any excess egg drains off and toss them in the crumbs with your hands so they are coated. Transfer to a baking tray.
- When the chips have 10 mins to go, heat grill to high. Cook the prawns for 3-5 mins each side, until crisp and cooked through. Serve with the chips, some tartare sauce and lemon wedges, if you like.
No grill?
You can cook the prawns in the oven for 10-12 mins, they just may not go as golden.
PER SERVING
377 kcalories, protein 28g, carbohydrate 52g, fat 8 g, saturated fat 2g, fibre 3g, sugar 3g, salt 1 g
Recipe from Good Food magazine, April 2011.
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http://www.bbcgoodfood.com/recipes/1167646/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Low-fat
Ingredients
- 3 large baking potatoes , cut into chunky chips
- 1 tbsp olive oil
- 400g raw peeled king prawns
- 2 eggs , beaten
- 140g dried breadcrumbs
- tartare sauce and lemon wedges to serve (optional)
PER SERVING
377 kcalories, protein 28g, carbohydrate 52g, fat 8 g, saturated fat 2g, fibre 3g, sugar 3g, salt 1 g
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21 March 2011
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29 March 2011
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31 March 2011
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