Garlic Prawns with Rice & Peppers

9 ProPoints per serving

Serves 2Garlic Prawns with Rice & Peppers

  • 20g Butter
  • 1 Garlic Clove
  • 1tsp Parsley
  • 200g King Prawns
  • ½ Onion
  • 1 Green Pepper
  • 1 Red Pepper
  • 250g Rice
  • 1tsp Cayenne Pepper
  • 1 Spring Onion
  • Juice 1 Lime
  1. Cook the rice according to the packet instructions
  2. Beat the butter with the garlic and parsley
  3. Fry the prawns for 2 minutes on each side
  4. Add the garlic butter and toss until coated
  5. In another pan fry the onion and pepper until soft
  6. Mix the rice with the peppers, onions and cayenne pepper
  7. Add the lime juice and spring onion and mix with the prawns
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Baked Scampi

Taken from Weight Watchers Freezer Friendly Cookbook. 4 ProPoints per Serving

Baked ScampiBaked Scampi

Serves 6

  • 200g Breadcrumbs
  • 2tbsp Sesame Seeds
  • Zest 1 Lemon
  • 1tbsp Plain Flour
  • 1 Egg
  • 400g Tiger Prawns
  1. Preheat the Oven to Gas Mark 7 (220c)
  2. Fry the breadcrumbs and sesame seeds for 5 minutes over a medium heat
  3. Transfer to a bowl and add the lemon zest and season
  4. Mix with hand blender until makes fine crumbs
  5. Dip the prawns in the flour, then egg and then breadcrumbs until coated
  6. Spray with oil and bake in oven for 8-10 minutes

Sweet and Sour Prawns

8 ProPoints per Serving

Sweet and Sour PrawnsSweet & sour Prawns

Serves 2

  • 100g Rice
  • 1tsp Groundnut Oil
  • 1 Onion
  • 1 Yellow Pepper
  • 1 Red Pepper
  • 1 Lemon Grass Stalk
  • 227g Pineapple Pieces in Juice
  • 1tbsp Tomato Ketchup
  • 1tbsp White Wine Vinegar
  • 130g Prawns
  1. Cook the rice according to the packet instructions.
  2. Heat the oil in a pan. Add the onion, peppers and lemon grass and stir fry for 5 minutes
  3. Add the pineapple (including the juice), ketchup and white wine vinegar and bring to a simmer.
  4. Add the prawns and simmer for 1-2 minutes

Creamy Courgette Spaghetti with Cherry Tomatoes and Prawns

7 ProPoints Per Serving (212 Calories)

Creamy Courgette Spaghetti with Cherry Tomatoes and PrawnsCreamy Courgette Spaghetti with Tomato & Prawns

Serves 4

  • 2 Courgettes (Cut into Strips)
  • 150g Spaghetti
  • 2 Garlic Cloves
  • 100ml White Wine
  • 350g Cherry Tomatoes
  • 100g Thick Cream
  • 350g Prawns
  • 4tsp Parsley
  1. Add the courgette to a pan of boiling water and simmer for 1 minute
  2. Cook the pasta in the same water according to the packet instructions
  3. Fry the prawns and the garlic for 2-3 minutes
  4. Add the wine and leave to bubble for 1 minute
  5. Stir in the tomatoes and season
  6. Remove from the heat and add the cream, pasta and courgette.
  7. Scatter with the parsley

Garlic Prawns

I BBQ mine and where just as nice! 2 ProPoints per serving (79 calories)

Garlic PrawnsIMG_2912

Serves 4

  • 3 Garlic Cloves
  • 1 Red Chilli
  • 400g Large Cooked Prawns
  • 1 tsp Parsley
  • Juice 1 Lemon
  • Salt
  1. Fry the garlic and chilli for 2 minutes
  2. Add the prawns and 4 tbsp of water. Sprinkle with salt
  3. Stir fry for another 3-4 minutes
  4. Add the parsley and lemon juice

Chinese Prawn & Broccoli

11 ProPoints Per Serving (364 Calories)

Chinese Prawn and Broccoli

Serves One

  • 1tsp Cornflower
  • Pinch Cayenne Pepper
  • 1tbsp Soy Sauce
  • 100g Prawns
  • 25g Cashews
  • 1 Garlic Clove
  • 1tsp Ginger
  • 100g Broccoli
  • 50g Mushroom
  • 2tbsp Rice Wine
  • 1 Spring Onion
  1. Mix the cornflour with cayenne pepper. Add the soy sauce and mix well
  2. Add the prawns and mix well. Leave for 30 minutes
  3. Stir-fry cashews for 30 seconds. Remove and set aside
  4. Stir-fry garlic and ginger for a minute before adding broccoli and mushrooms for a minute
  5. Add the rice wine then prawns and 5tbsp water
  6. Bring to the boil and simmer for 2-3 minutes until prawns turn pink
  7. Simmer for further 1-2 minutes
  8. Add the cashews and half the onion. Cook for 1 minute

Sprinkle over remaining spring onions and serve

Prawn and Crab Buns

10 ProPoints Per Serving

Prawn and Crab Buns

Serves One

  • 75g Pizza Base Mix
  • 1 Small Leek
  • 50g Prawns
  • ½ 170g Can of White Crabmeat in Brine
  • 1tsp Dill
  • 50g Soft Cheese
  1. Make the pizza bas by adding 3tbsp of warm water and mixing to make a dough and set aside for 1 hour
  2. Preheat the oven to gas mark 6 (200c)
  3. Fry the leek for 5 minutes. Remove and set aside
  4. Put the prawns and crabmeat in a bowl and add the leek, dill and soft cheese. Mix well
  5. Divide the pizza base into 2 and knead and roll out into a rectangle
  6. Spoon half the filling on each and fold the dough over to cover the filling
  7. Cook in oven for 20-25 minutes and allow to stand before serving