Creamy Garlic Prawns
This creamy, colourful prawn dish tastes way higher in calories than it is! With juicy prawns, asparagus, tomatoes and mushrooms, it’s packed with rich, garlicky goodness to brighten up your week.
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NutritionPer Serving
- Calories225
- Carbs9.7g
- Protein29g
- Fat7.1g
- Saturates3.6g
- Sugars7.3g
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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!
If you’re a lover of shellfish and creamy sauces, you’re going to have a field day with this midweek dish. It’s so smooth and satisfying without a jug of cream in sight!
We’ve used reduced fat cream cheese and garlic cloves to make sure our white sauce has plenty of indulgence without the calories. Reduced fat cream cheese works better than low fat cream cheese for this recipe, as it makes the sauce even richer!
With bright and colourful cherry tomatoes, tender, crunchy pieces of asparagus and finely-chopped mushrooms, there’s plenty of nutritious goodness to go around. We’ve made this dish mildly garlicky so that everyone around the table can try some, but you can always add more to suit your taste!
What diets are these Creamy Garlic Prawns suitable for?
Creamy Garlic Prawns can be enjoyed on gluten-free diets, as long as you substitute Worcestershire sauce for Henderson’s relish.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Creamy Garlic Prawns?
A large frying pan or wok will make preparing this recipe, and many others, so much easier.
Having plenty of room in your pan will make sure all the flavours can mix together evenly.
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A large frying pan will make preparing this recipe, and others, so much easier.
Are you a garlic lover? Add more to suit your taste!
How many calories are in these Creamy Garlic Prawns?
There are 225 calories per portion in this Creamy Garlic Prawns, 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 Creamy Garlic Prawns 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 cooking spray and place over a medium heat. Add the onion, garlic and mushrooms and cook for 5-10 minutes, until softening and lightly golden.
Step 2
Add the vinegar, Worcestershire sauce or Henderson’s relish, mustard and stock. Stir well and reduce the heat to low. Simmer, uncovered for about 10-15 minutes, or until reduced by half.
Step 3
Add the well-drained prawns, asparagus and tomatoes. Simmer uncovered over a medium heat for 4-5 minutes, stirring until the prawns, asparagus and tomatoes are cooked. The prawns should be pink on the outside and white inside. The asparagus should be just tender, and the tomatoes softened.
Step 4
Remove the frying pan from the heat and stir in the cream cheese until completely blended. If the sauce is too thick, add a little water; if it’s too thin, simmer gently for a little longer.
What could I serve with these Creamy Garlic Prawns?
These Creamy Garlic Prawns will make a lovely, light meal with any of the following sides…
How do you know when Creamy Garlic Prawns are cooked?
You should cook these Creamy Garlic Prawns until they’re white inside and cooked throughout. They should still be pink on the outside; this can happen really quickly with prawns, so be careful not to overcook them.
To keep your family safe, the advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes.
How long can you keep Creamy Garlic Prawns in the fridge?
This recipe should only be served and enjoyed fresh.
For more information regarding food safety and seafood, please take a look at the NHS website.
Can I freeze Creamy Garlic Prawns?
No, we wouldn’t recommend freezing this recipe.
How do I reheat Creamy Garlic Prawns?
This recipe is not suitable for reheating. For more information regarding food safety and seafood, please take a look at the NHS website.
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Creamy Garlic Prawns
This creamy, colourful prawn dish is packed with rich, garlicky goodness to brighten up your week!
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Prep Time
15 MINS
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Cook Time
30 MINS
- KCals 225
- Carbs 9.7G
Instructions
- Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, garlic and mushrooms and cook for 5-10 minutes, until softening and lightly golden.
- Add the vinegar, Worcestershire sauce or Henderson's relish, mustard and stock. Stir well and reduce the heat to low. Simmer, uncovered for about 10-15 minutes, or until reduced by half.
- Add the well-drained prawns, asparagus and tomatoes. Simmer uncovered over a medium heat for 4-5 minutes, stirring until the prawns, asparagus and tomatoes are cooked. The prawns should be pink on the outside and white inside. The asparagus should be just tender, and the tomatoes softened.
- Remove the frying pan from the heat and stir in the cream cheese until completely blended. If the sauce is too thick, add a little water; if it’s too thin, simmer gently for a little longer.
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Recipe notes
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18 comments
See what others have to say
LesleySaturday 16th September 2023
This meal was first class. Enjoyed by all the family. We had pasta to accompany it. Thank you.
SharonFriday 13th October 2023
Hi Lesley, thanks so much for your lovely comment, we’re so pleased your family enjoyed our Creamy Garlic Prawns.Thanks for letting us know!
CarolFriday 10th March 2023
Going to make this dish today but only have frozen cooked king prawns. Can these be used & when to put them in?
SharonFriday 10th March 2023
Hi Carol, yes, you can use frozen prawns but make sure to defrost and drain them thoroughly before using in the recipe. You can then just follow the method as it’s written. Enjoy the recipe!
KayleighTuesday 7th March 2023
Me and my daughter don’t like mushrooms, is there anything that you would recommend instead of them?
Also, I saw from another advice post above that you can change the recipe for the amount of people required eg. Change the servings to 1 person. I didnt even know this! Thanks for the heads up!
SharonWednesday 8th March 2023
Hi Kayleigh, you could leave the mushrooms out or substitute with finely diced peppers or sliced courgette. These changes will alter the flavour of the recipe a little but will still be tasty! Enjoy the recipe!
ChiltWednesday 29th June 2022
Looks delicious I live on my own and would be wasted due to not being able to referee and cant be warmed up again how would I break down the ingredients to make one portion.
SharonWednesday 29th June 2022
Hi Chilt, you can change the number of servings on our website recipes so you will be able to see the ingredients needed for 1 serving. If you scroll down to the recipe card you will see ‘Serving 4’ near the top with an up and down arrow next to it. Use the down arrow to change it to 1 serving. Hope you enjoy the recipe!
Karen Michelle GreenSunday 24th April 2022
Hi I can’t eat any form of cheese as it gives me migraine is there anything other than cheese I can use?
HollyMonday 25th April 2022
Hey Karen, you can swap the reduced fat cream cheese for a dairy free version which can sometimes be made from soy, tapioca, almonds or other ingredients. Hope that helps!
BARBARA BAMFORDThursday 21st April 2022
What reduced fat cream cheese do you use, and what is the difference using low fat cream cheese, thank you.
HollyThursday 21st April 2022
Hey Barbara, we used reduced fat cream cheese like Philadelphia Light cheese there are other brands available too, hope that helps!
ElaineThursday 21st April 2022
When you say cream cheese do you mean a Philly type or dairy-lea type
HollyThursday 21st April 2022
Hey Elaine, we used reduced fat cream cheese like Philadelphia Light cheese but there are other brands available too, hope that helps!
BeckyWednesday 20th April 2022
It’s called creMt garlic prawns but no garlic is listed in the ingredients
HollyThursday 21st April 2022
Hey Becky, the recipe uses 3 garlic cloves, peeled and crushed, hope that helps!
VickyWednesday 20th April 2022
The title of this dish is Creamy Garlic Prawns , from looking at the ingredients above where is the garlic as its not listed ??
HollyThursday 21st April 2022
Hey Vicky, the recipe uses 3 garlic cloves, peeled and crushed, hope that helps!
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