Creamy Garlic Prawns

  • 15MINS
  • 30MINS
  • Serves 4
  • 225KCAL

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.

  • Everyday Light pinchofnom.com
  • Gluten Free pinchofnom.com
  • Low Carb pinchofnom.com
Easy Peasy Creamy Garlic Prawns pinchofnom.com
  • Gluten Free Swap out Worcestershire sauce for Henderson's relish
5

NutritionPer Serving

  • Calories225
  • Carbs9.7g
  • Protein29g
  • Fat7.1g
  • Saturates3.6g
  • Sugars7.3g

Creamy Garlic Prawns - Pinch of Nom Slimming Recipes

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!

How Weight Watchers friendly are these Creamy Garlic Prawns?

Weight Watchers’ new PersonalPoints plan calculates each individual’s Points allowance based on their unique food preferences and goals. This means we’re no longer able to offer exact WW points for our recipes.

The good news is that all of our recipes are still Weight Watchers friendly! If you have any questions about your Points budgets or you’re unsure how a certain recipe will fit into your plan, please reach out to Weight Watchers directly.

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. 

Hints & Tips

Below we added some of our communities most common hints and tips. We hope you find them useful.

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Fantastic Recipe
Easy to follow and great taste. Goes well with rice!
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Incredible dish
Serve with pasta! This dish is full of flavour and so tasty. It’s not a heavy meal and each mouthful is packed with a variety of flavours.

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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 1 pinchofnom.com

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 2 pinchofnom.com

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 3 pinchofnom.com

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.

Step 4 pinchofnom.com

Creamy Garlic Prawns - Pinch of Nom Slimming Recipes

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…

Creamy Mashed Potatoes pinchofnom.com
Easy Peasy
  • 25MINS
  • 176KCal
Garlic Green Beans pinchofnom.com
Easy Peasy
  • 5MINS
  • 39KCal
Grilled / BBQ Courgettes pinchofnom.com
Easy Peasy
  • 25MINS
  • 70KCal
Parmentier Potatoes pinchofnom.com
Easy Peasy
  • 40MINS
  • 168KCal

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!
  • Prep Time
    15 MINS
  • Cook Time
    30 MINS
  • KCals 225
  • Carbs 9.7G

Ingredients

  • 400 g frozen raw king prawns defrosted and well-drained
  • 1 medium onion peeled and thinly sliced
  • 3 garlic cloves peeled and crushed
  • 200 g button mushrooms thinly sliced
  • 1 tsp white wine vinegar
  • 1 tbsp Worcestershire sauce or Henderson's relish
  • 1 tsp Dijon mustard
  • 1 fish or chicken stock cube made up with 400ml boiling water
  • 180 g reduced fat cream cheese
  • 100 g fine asparagus spears halved
  • 150 g cherry tomatoes halved
  • salt and black pepper to taste
  • low-calorie cooking spray

large frying pan

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  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.
  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.
  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.
  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.

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Recipe notes

Tip: Use fine, tender asparagus as this will cook in the time stated.
Tip: This dish is mildly flavoured, but you can add more garlic if you are a garlic lover.
Tip: Use reduced fat cream cheese rather than low fat cream cheese, as this will give a richer, creamier sauce.

We love seeing your photos of Creamy Garlic Prawns, don’t forget to tag us in your creations!

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12 comments

See what others have to say

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.

Reply

    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!

    Reply

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?

Reply

    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!

    Reply

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.

Reply

    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!

    Reply

ElaineThursday 21st April 2022

When you say cream cheese do you mean a Philly type or dairy-lea type

Reply

    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!

    Reply

BeckyWednesday 20th April 2022

It’s called creMt garlic prawns but no garlic is listed in the ingredients

Reply

    HollyThursday 21st April 2022

    Hey Becky, the recipe uses 3 garlic cloves, peeled and crushed, hope that helps!

    Reply

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 ??

Reply

    HollyThursday 21st April 2022

    Hey Vicky, the recipe uses 3 garlic cloves, peeled and crushed, hope that helps!

    Reply

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