Low fat king prawn scampi, chips and tartare sauce recipe
This light version of scampi and chips is a great takeaway substitute for those on a diet.
Ingredients
- 1 kg floury potatoes, chipped
- 2.2 lbs floury potatoes, chipped
- 2.2 lbs floury potatoes, chipped
- 1 spritz low calorie cooking spray
- 1 spritz low calorie cooking spray
- 1 spritz low calorie cooking spray
- 40 g wholemeal bread
- 2 g dried mixed herbs
- 1 g paprika
- 2 eggs
- 24 peeled raw king prawns (tails on, if you like)
- 1.4 oz wholemeal bread
- 0.1 oz dried mixed herbs
- 0 oz paprika
- 2 eggs
- 24 peeled raw king prawns (tails on, if you like)
- 1.4 oz wholemeal bread
- 0.1 oz dried mixed herbs
- 0 oz paprika
- 2 eggs
- 24 peeled raw king prawns (tails on, if you like)
- 4 tbsp bottled gherkins, drained and roughly chopped
- 1 small red onion, finely chopped
- 1 tbsp drained and rinsed capers
- 2 tbsp extra-light mayonnaise
- 200 g fat free fromage frais
- 1 tbsp unwaxed lemon zest, finely grated
- 1 scattering fresh dill, chopped, to serve
- 4 tbsp bottled gherkins, drained and roughly chopped
- 1 small red onion, finely chopped
- 1 tbsp drained and rinsed capers
- 2 tbsp extra-light mayonnaise
- 7.1 oz fat free fromage frais
- 1 tbsp unwaxed lemon zest, finely grated
- 1 scattering fresh dill, chopped, to serve
- 4 tbsp bottled gherkins, drained and roughly chopped
- 1 small red onion, finely chopped
- 1 tbsp drained and rinsed capers
- 2 tbsp extra-light mayonnaise
- 7.1 oz fat free fromage frais
- 1 tbsp unwaxed lemon zest, finely grated
- 1 scattering fresh dill, chopped, to serve
Details
- Cuisine: English
- Recipe Type: Main
- Difficulty: Easy
- Preparation Time: 20 mins
- Cooking Time: 20 mins
- Serves: 4
Step-by-step
- Preheat the oven to 220°C/Fan 200°C/Gas 7. Boil the chips in lightly salted boiling water for 5 minutes. Drain well, return to the pan and cover. Leave to cool slightly then shake the pan to roughen the edges.
- Line a baking tray with baking parchment and arrange the chips in a single layer. Spray with low calorie cooking spray and bake for 20 minutes or until golden.
- Meanwhile, put the bread in a food processor and blitz until you have fine breadcrumbs. Transfer to a shallow bowl and mix in the dried herbs and paprika.
- Lightly beat the eggs in another shallow bowl.
- Season the prawns with salt and pepper, then dip each one first into the egg and then the breadcrumb mixture. Arrange the prawns on a non-stick baking sheet, lightly spray with low calorie cooking spray and bake for 10-12 minutes or until cooked through and lightly browned.
- Serve with the chips (seasoned with salt), tartare sauce (see below), and a big mixed salad or mushy peas.
- For the tartare sauce: In a bowl mix together all the ingredients.
- Season, scatter over a little chopped fresh dill and chill until ready to serve. Leftover tartare sauce can be kept in the fridge, covered, for up to 3 days.
Recipe taken from Slimming World’s Fakeaways, which is available now in all Slimming World groups across the UK for £4.95.
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