Avocado and prawn cups
Here, lettuce-lined salad bowls are filled with a mixture based on a popular combination – prawn and avocado – mixed with spiced new potatoes and topped with creamy bio yogurt for a real hot and cold taste explosion. Serve for lunch with brown or wholemeal bread.
Ingredients
Serves: 4
- 600 g (1 lb 5 oz) new potatoes, scrubbed anddiced
- 2 tbsp sunflower oil
- 1 small red onion, thinly sliced
- 1 garlic clove, crushed
- 1 fresh mild red chilli, seeded and finely chopped
- 1 tsp coriander seeds, roughly crushed
- 1 tsp cumin seeds, roughly crushed
- 1 large avocado
- 400 g (14 oz) peeled cooked prawns, thawed if frozen
- juice of 2 limes
- 6 tbsp plain low-fat bio yogurt
- 3 tbsp chopped fresh coriander
- 8 round or iceberg lettuce leaves
- salt and pepper
Method
Prep:25min ›
Ready in:25min
- Cook the potatoes in a saucepan of boiling water for 8 minutes or until just tender. Drain and refresh under cold running water. Dry in a clean tea-towel.
- Heat the oil in a frying pan, add the onion and fry for 5 minutes or until softened and lightly browned. Add the garlic, chilli and crushed coriander and cumin seeds, and cook for 1 more minute, stirring. Stir in the potatoes and fry over a high heat for 3 minutes. Remove from the heat and leave to cool.
- Peel the avocado, remove the stone and cut the flesh into cubes. Add to the potatoes together with the prawns and lime juice. Season with salt and pepper to taste, and toss gently.
- Mix together the yogurt, chopped coriander and seasoning to taste. Arrange 2 lettuce leaves in each of 4 bowls. Spoon the salad into them and top with the coriander yogurt.
Some more ideas
For an avocado, potato and tofu salad, replace the prawns with 250 g (8½ oz) plain tofu, drained and cubed. Add the tofu in step 2 with the garlic and spices. * Use just 300 g (10½ oz) potatoes, and spoon the salad into 4 warmed round Arab flat breads or warmed chapattis. Top each with shredded lettuce and a spoonful of the yogurt and chopped coriander mixture.
Each serving provides
B1, B6, B12, C, E, niacin * B2, folate, copper, potassium, selenium, zinc * iron
Plus points
Substances in avocados stimulate the production of collagen, which is why they have a reputation for being good for the skin. * Bio yogurts are made using a strain of bacteria call bifida bacteria, and they have a milder, slightly creamier taste than ordinary yogurts. Bifida bacteria are believed to be more effective at keeping a healthy balance of bacteria in the gut than other yogurts. All types of yogurt are a good source of calcium (one 150 g pot provides about one-third of the recommended adult daily amount) along with phosphorus and vitamins B2 and B12. Although they don't always highlight the fact on the label, all yogurts bought from chiller cabinets are ‘live’, which means that they contain live bacteria.
