Corn chowder with garlic prawns

Author: Healthy Food Guide reader recipe

Photographer: iStockphoto.com

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Serves: 4

Time to make: 25 mins

Ingredients

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30g butter

2 cloves garlic

1 small onion

1 potato, diced

1 cup corn sweetcornXkernels

1 stick celery

3 cups light soy milk

1 reduced-salt vegetable stock cube

black pepper

1 tablespoon olive oil

250g prawns, peeled, chopped in 3cm pieces

½ cup chopped fresh parsley

Instructions

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1 Heat butter in a large saucepan until foaming. Add onion and 1/3 of the garlic and cook over medium heat for 2 minutes. Add potato and cook for 2 minutes.

2 Add corn, celery and soy milk to pan and bring to the boil, reduce heat and simmer for 10 minutes until vegetables are tender. Add stock and pepper.

3 Heat oil in a frying pan and add remaining garlic and prawns.Cook over medium heat for 2 minutes or until prawns are just cooked.

4 Remove from heat and add parsley. Serve the chowder topped with prawns.

Recipe supplied by Healthy Food Guide reader, Jeff Pothan (Auckland)

Variations

Make it gluten free: Check stock is gluten free.

Nutrition Info (per serve)

Calories 320cal

Kilojoules 1340kJ

Protein 22g

Total fat 14g

–Saturated fat 5g

Carbohydrates 25g

–Sugars 7g

Dietary fibre 6g

Sodium 500mg

Calcium 340mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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