Cajun Style Double Prawn and Corn Chowder

Name: Cajun Style Double Prawn and Corn Chowder with Courgette and Sweet Potato
Total time: 35 min
Yield: 2
Cuisine: 0
Ingredients: 1 unit(s) Sweet Potato; 2 unit(s) Garlic Clove**; 160 grams Sweetcorn; 500 grams Large King Prawns; 1 unit(s) Courgette; 1 unit(s) Lemon; 1 sachet(s) Cajun Spice Mix; 75 grams Creme Fraiche; 15 grams Vegetable Stock Paste; 10 grams Butter; 1 tbsp Plain Flour; 300 milliliter(s) Water for the Sauce

with Courgette and Sweet Potato

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Chowder is a beloved New England dish with deep colonial roots and a rich maritime tradition, utilising the region's abundant seafood. Punchy and smoky with a spicy kick, Cajun spice mix contains ingredients such as chilli powder, ground cumin, oregano and thyme.

Tags:

Calorie Smart

•Extra spicy

•Pescatarian

•High Protein

•Lower Carb

Allergens:

Crustaceans

•Milk

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total35 minutes

Active 25 minutes

DifficultyEasy

Ingredients

serving amount

1 unit(s)

Sweet Potato

2 unit(s)

Garlic Clove**

160 grams

Sweetcorn

500 grams

Large King Prawns

(Contains: Crustaceans)

1 unit(s)

Courgette

(May contain traces of: Celery)

1 unit(s)

Lemon

1 sachet(s)

Cajun Spice Mix

75 grams

Creme Fraiche

(Contains: Milk)

15 grams

Vegetable Stock Paste

Not included in your delivery

10 grams

Butter

1 tbsp

Plain Flour

300 milliliter(s)

Water for the Sauce

Nutritional information

Energy (kJ)2231 kJ

Energy (kcal)533 kcal

Fat20.5 g

of which saturates11.2 g

Carbohydrate48.2 g

of which sugars18.2 g

Dietary Fibre9.4 g

Protein39.1 g

Cholesterol260 mg

Salt5.6 g

Potassium142.5 mg

Calcium99.3 mg

Iron1.5 mg

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Baking Tray

•Sieve

•Garlic Press

•Bowl

•Large Frying Pan

Instructions

Preheat your oven to 220°C/200°C fan/gas mark 7.

Chop the sweet potato into 2cm chunks (no need to peel).

Pop the sweet potato chunks onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat.

Spread out in a single layer. TIP: Use two baking trays if necessary. When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

Meanwhile, peel and grate the garlic (or use a garlic press).

Drain and rinse the sweetcorn in a sieve. Drain the prawns. IMPORTANT: Wash your hands and equipment after handling raw prawns.

Trim the courgette, then quarter lengthways. Chop widthways into 1cm chunks. Halve the lemon.

Heat a drizzle of oil in a large frying pan on high heat.

Once hot, add the courgette and sweetcorn and cook until charred, 8-10 mins total.

Turn only every couple of mins. Once cooked, season with salt and pepper, then remove from the heat to a bowl.

Pop the frying pan back on low heat (no need to clean) and melt in the butter (see pantry for amount).

Once melted, add the Cajun style spice mix (add less if you'd prefer things milder) and garlic and stir-fry, 1-2 mins.

Sprinkle over the flour (see pantry for amount) and fry, 1-2 mins. Gradually add the water for the sauce (see pantry for amount), stirring constantly until the sauce has thickened, 3-4 mins.

Once the sauce has thickened, stir through the creme fraiche and vegetable stock paste until combined.

Bring the sauce up to a boil and once boiling, stir in the prawns and cook for another 5-6 mins. IMPORTANT: The prawns are cooked when pink on the outside and opaque in the middle.

Once the prawns are cooked through, stir the veg through the sauce.