Prawn and pepper gumbo

Prawn and pepper gumbo

  • serves 4
  • Easy

A colourful jumble of tiger prawns, smoked bacon, green peppers and paprika, served with rice. Plus it's under 300 calories per serving and is ready in 35 minutes

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Ingredients

  • thick-cut smoked streaky bacon 6 rashers, chopped
  • groundnut oil
  • onions 2, finely chopped
  • garlic 3 cloves, chopped
  • celery 3 stalks, chopped
  • plain flour 2 tsp
  • plum tomatoes 400g tin
  • chicken stock 400ml
  • green pepper 1 large, seeded and cut into chunks
  • thyme 2 sprigs
  • cayenne pepper 1 tsp
  • hot smoked paprika 1/2 tsp
  • peeled raw tiger prawns 400g
  • flat-leaf parsley 1/2 a small bunch, chopped

Method

  • Step 1

    Cook the bacon in a splash of oil until crisp, then add the onion, garlic and celery. Cook until soft and starting to colour. Sprinkle over the flour and cook, stirring until the bacon, veg and flour turn golden.

  • Step 2

    Tip in the tomatoes, break up with a spoon, and keep stirring until everything is combined. Stir in the stock then add the pepper, thyme, cayenne and paprika. Season well. Simmer for 15-20 minutes until thickened. Add the prawns and cook for 3-4 minutes, until just cooked through. Stir in the parsley and serve with rice.

Nutritional Information

  • Kcals 255
  • Fat 9.3g
  • Saturates 3g
  • Carbs 12.2g
  • Sugars 8.8g
  • Fibre 4.7g
  • Protein 28.3g
  • Salt 1.8g
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