Chicken and Prawn Creole
A slimming-friendly dish of chicken, prawns and veggies with a Creole-style spicy kick. Serve over rice for a super tasty midweek meal that’s ready in under an hour.
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NutritionPer Serving
- Calories284
- Carbs15g
- Protein46g
- Fat2.9g
- Saturates0.7g
- Sugars12g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Inspired by the flavours of New Orleans, this Chicken and Prawn Creole recipe will spice up your weekly meal plan. Similar to Cajun seasoning, with a milder heat, Creole food originates from the various different cultures of Louisiana, drawing on Italian, Spanish, French, West African and Caribbean flavours, to name just a few!
Known for its richly spiced tomato-based sauces, Creole-style cooking is perfect when you want a flavourful dinner with just the right kick of spiciness.
We’ve added chicken and prawns into our sauce, and packed it full of extra vegetables to fill you up and keep the recipe nice and low in calories. This dish is delicious served with a simple side of fluffy boiled rice as a quick and easy midweek meal.
You’ll need to use uncooked prawns in this recipe, which means it’s not suitable for freezing. Fresh or frozen prawns will work, although if you use frozen prawns you’ll need to defrost them completely before starting to cook the recipe.
What diets is this Chicken and Prawn Creole suitable for?
This recipe is suitable for anyone following a dairy free diet.
You can make Chicken and Prawn Creole gluten free simply by switching the following ingredients for gluten free alternatives:
- Worcestershire sauce (use Henderson’s relish instead)
- Chicken stock cube
As always, take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.
Do you need any special ingredients to make Chicken and Prawn Creole?
This simple recipe doesn’t require any special ingredients! You’ll be able to grab everything you need as part of your usual weekly shop.
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‘Great midweek meal for a zingy spice hit!’
How many calories are in this Chicken and Prawn Creole?
There are 284 calories per portion in this Chicken and Prawn Creole, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Chicken and Prawn Creole is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a large frying pan with low-calorie spray and place over a medium heat. Add the onion, red and green peppers and celery. Cook for 5 minutes until softening.
Step 2
Add the garlic, paprika, thyme, oregano and cayenne pepper. Stir and cook for 1 minute.
Step 3
Add the chicken and seal on all sides for 4-5 minutes. Add the chicken stock, bay leaves, chopped tomatoes, tomato puree and Worcestershire sauce or Henderson’s Relish. Stir and then simmer, uncovered, for 20 minutes until the chicken is cooked through and shows no sign of pinkness.
Step 4
Add the prawns, spring onions and lemon juice, and simmer, uncovered, for about 4-5 minutes until the prawns have turned pink and are cooked through. Take care not to overcook the prawns.
Step 5
Taste and add the sweetener or sugar if needed (optional). Season to taste with salt and black pepper. Remove the bay leaves.
Step 6
Sprinkle with chopped flat leaf parsley and serve with Basmati rice and any accompaniments of your choice.
What could I serve with this Chicken and Prawn Creole?
We’d recommend serving this recipe with a small portion of Basmati rice. 125g of cooked rice will add 173 calories, taking the total for a serving of Chicken and Prawn Creole with rice to 457 calories per portion.
You could also serve this recipe with any of the following side dishes:
How do you know when Chicken and Prawn Creole is cooked?
You should cook this Chicken and Prawn Creole until the chicken is cooked all the way through, with no pinkness left in the middle. The prawns need to be cooked until they have turned pink, although it is important not to overcook them. They should take around 4-5 minutes to cook.
To keep your family safe, the advice here in the UK is to cook food until it has reached 70°C and maintained that temperature for 2 minutes.
How long can you keep Chicken and Prawn Creole in the fridge?
We wouldn’t recommend storing and reheating this dish as it contains prawns. Our Chicken and Prawn Creole recipe will taste best when it is prepared and eaten right away.
Can I freeze Chicken and Prawn Creole?
No, this dish is not suitable for freezing.
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Chicken and Prawn Creole
A slimming-friendly dish of chicken, prawns and veggies with a Creole-style spicy kick. Serve over rice for a super tasty midweek meal that’s ready in under an hour.
-
Prep Time
15 MINS
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Cook Time
36 MINS
- KCals 284
- Carbs 15G
Instructions
- Spray a large frying pan with low-calorie spray and place over a medium heat. Add the onion, red and green peppers and celery. Cook for 5 minutes until softening.
- Add the garlic, paprika, thyme, oregano and cayenne pepper. Stir and cook for 1 minute.
- Add the chicken and seal on all sides for 4-5 minutes. Add the chicken stock, bay leaves, chopped tomatoes, tomato puree and Worcestershire sauce or Henderson's Relish. Stir and then simmer, uncovered, for 20 minutes until the chicken is cooked through and shows no sign of pinkness.
- Add the prawns, spring onions and lemon juice, and simmer, uncovered, for about 4-5 minutes until the prawns have turned pink and are cooked through. Take care not to overcook the prawns.
- Taste and add the sweetener or sugar if needed (optional). Season to taste with salt and black pepper. Remove the bay leaves.
- Sprinkle with chopped flat leaf parsley and serve with Basmati rice and any accompaniments of your choice.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
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Recipe notes
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6 comments
See what others have to say
HThursday 12th January 2023
Hi, can i use celery salt instead of fresh celery?
SharonFriday 13th January 2023
Hi H, celery, onion and peppers are the vegetables that form the basis of the Creole sauce, so the celery can’t be substituted with celery salt. Celery salt is a seasoned salt and will make the recipe too salty. Hope this helps!
HelenThursday 6th October 2022
Would I be able to cook this in a slow cooker?
SharonThursday 6th October 2022
Hi Helen, this recipe isn’t suitable for cooking in a slow cooker as the prawns will become over cooked and rubbery.It’s a quick and easy recipe perfect for cooking on the hob. Hope that helps.
Mary WesleyWednesday 28th September 2022
Hi PON
I don’t eat seafood so if I left out the prawns out of the Creole could it then be frozen
Mary Wesley
HollyWednesday 28th September 2022
Hi Mary, yes the recipe can be frozen if you don’t include the prawns, hope that helps!
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