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Prawns with Chorizo & Lentils

Prawns with Chorizo & Lentils MicrowaveableOnlyChilli Level 1Dairy Free MealsPots Under 400 Calories

King prawns and free range, pork chorizo with soft, speckled lentils, chickpeas, pickle peppers, baby spinach and tomatoes.

£4.00 Pot for One (315g)

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Tell Me More

  • Full of Spanish flavours – including our own chorizo made from free-range pork – this is a lower-calorie dish that punches well above its weight in taste.
  • It may be just 287 calories and 6.9g of fat, but don’t be tempted to serve it as a side dish: it’s a filling, balanced meal in itself. Perfect for lunch or a quick supper.
  • Cooks from frozen in the microwave in minutes.
  • Some crusty bread and butter on the side would be a lovely addition.

Other meals under 400 calories:

  • All of our Pots for One have less than 400 calories and 14g of fat, without compromising on taste.
  • They're ideal for anyone watching their waistline or just looking to eat a bit more healthily.
  • We also have lots of other recipes that are under 400 calories listed here, though they are not complete meals like the pots so you may need a side to go with.

How We Make It At Our Kitchen

For the sauce, our chefs fry chorizo to give it some colour and release its flavours. They use the oil released by the chorizo to lightly fry the garlic and onion, then add smoked paprika, fennel seeds, a touch of chilli flakes, red wine vinegar, red wine and sherry (hic!), and allow all this to reduce. Chopped tomatoes, tomato puree and vegetable glace are added, before simmering for 10 minutes to allow the flavours to really develop. They then stir through some basil and parsley to add freshness and colour. Fresh baby spinach leaves, chickpeas and green-speckled lentils are added, giving it protein and body.  Finally, the dish is finished with king prawns, the cooked chorizo and piquillo peppers.

Nutrition

Typical Values Per 100g Per Portion
Energy (kJ)384 1,210
Energy (cal)91 287
Protein (g)7.1 22.4
Carbohydrate (g)12.7 40
of which: sugars (g)3.7 11.7
Fat (g)2.2 6.9
of which are saturates (g)0.6 1.9
Fibre (g)3.8 12
Sodium (g)0.36 1.14
Salt (g)0.9 2.85

Please Note: The details above are correct as of 20 December 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Ingredients

AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.

We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract). If you’d like to find out more about our ingredients, click here

Speckled Lentils (15%) [Barley & Wheat Gluten], Prawns (14%) [Crustaceans], Chickpeas (13%), Chopped Tomatoes (12%), Chorizo (7%) Onions, Piquillo Peppers, Red Wine [Sulphites], Sherry [Sulphites], Tomato Puree (3%), Vegetable Glace [Celery], Spinach (2%), Garlic, Honey, Water, Parsley, Red Wine Vinegar [Sulphites], Cornflour, Basil, Smoked Paprika, Salt, Fennel Seeds, Black Pepper.

Chorizo contains: Pork, Curing Salt (contains Sodium Nitrite & Potassium Nitrate), Sea Salt, Hungarian Paprika, Smoked Paprika, Water, Dextrose, Garlic, Starter Culture. Red Wine contains: Red Wine, Preservative: Potassium Metabisulphite. Red Wine Vinegar contains: Red Wine Vinegar, Antioxidant: Sulphur Dioxide. Dry Sherry contains: Sherry, Preservative: Sulphur Dioxide. Vegetable Glace contains: Partially Rehydrated Vegetables (Onion, Carrot Concentrate, Leek & Celery), Yeast Extract, Salt, Sugar, Turmeric, Parsley. Piquillo Peppers contain: Piquillo Peppers (76%), Water, Salt, Sugar, Acidity Regulator: Citric Acid.

Please Note: The details above are correct as of 20 December 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Cooking Instructions

At our kitchen, we prepare food by hand using the same ingredients and techniques you would at home. We then freeze our meals at -35°C so it tastes freshly made when you cook it at home (no nasty additives or preservatives required). Most of our food can be heated from frozen (sometimes in minutes in your microwave). Check the instructions below.

These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.

SERVES 1

Microwave:

Remove sleeve and pierce film lid. Cook on full power.
850W
3 mins 30 secs > stir gently & re-cover > 3 mins
Stir well and ensure prawns are pink in colour and fully cooked. Allow to rest for 2 mins before serving.

Oven:

Preheat oven. Pierce film lid, place on a baking tray and cook in the centre of the oven.

Oven Settings

Fan 180°C,
Electric 200°C,
Gas Mark 6.
35-40 mins
Stir well and ensure prawns are pink in colour and fully cooked. Allow to rest for 2 mins before serving.

Defrost Instructions:

Should this product defrost, keep refrigerated and eat within 48 hours. Follow the microwave guidelines but cook for 2 mins, stir, 1 min 30 secs.

Extra Warnings:

Steam may be released when removing film lid. Although every care has been taken to remove all pieces of shell, some may remain.

Please Note: The details above are correct as of 20 December 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.

Allergens

Gluten, Crustaceans, Celery, Sulphites

This product has been made in a kitchen that uses nut ingredients

Please Note: The details above are correct as of 20 December 2016 but as we are constantly improving our recipes it is essential to check the label on the packaging.

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