Easy Recipe Today

Garlic Prawn Foil Packets

387calories
35 gprotein
24 gnet carbs
285 mgsodium
40 mintotal

≈ £3.63 per servingestimated from UK store prices

Prawn, potatoes, broccoli and peppers steamed in foil packets with garlic and lemon. Open one at the table and the smell does the rest.

One dish

It all bakes in one dish, so there is very little to wash.

Numbers you can cook to

35 g of protein and 285 mg of sodium per serving — the figures printed in the book.

15 minutes of prep

Then 25 minutes of cooking, 40 minutes in all.

The recipe

Garlic Prawn Foil Packets

Prep 15 minCook 25 minTotal 40 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Heat the oven to 220°C (425°F). Halve the potatoes and boil them 8 minutes, until a knife just enters. Drain and let them steam dry.
  2. Toss the potatoes, broccoli, sliced courgette and pepper with the oil, crushed garlic, black pepper and half the lemon.
  3. Divide between four large squares of foil, lay the prawns on top and scatter the mozzarella over.
  4. Fold each parcel closed, crease the edges hard, set them on a half baking tray and bake 12-14 minutes, until the prawns are opaque.
  5. Open them at the table and finish with parsley and the rest of the lemon.
Chef’s tipBoil the potatoes eight minutes first; raw, they need twenty-five and the prawns only eight.
KeepKeeps 1 day chilled: eat it cold the next day, as reheated prawns go tough. Does not freeze.
SwapNo mozzarella? Two tablespoons of grated Parmesan a parcel.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

387Calories
35 gProtein
30 gCarbs
24 gNet carbs
6 gFibre
15 gFat
3.8 gSaturated fat
6 gSugars
285 mgSodium
1270 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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