Cooked prawns with mango, avocado and cucumber on lettuce, dressed with lemon and olive oil. Ten minutes.
Prawns are measured cooked. Raw ones are done when opaque and pink, two to three minutes in a hot pan.
- Ready in10 minutes
- Serves1
Ingredients
- 130 g prawns / shrimp (cooked)
- 100 g mango
- 100 g lettuce (romaine / mixed leaves)
- 80 g cucumber
- 50 g avocado
- 10 g lemon or lime juice
- 8 g olive oil
Method
- Peel and dice the mango and the avocado. Slice the cucumber and tear the lettuce.
- Whisk the lemon juice and olive oil with salt and pepper.
- Toss the prawns, mango, avocado and cucumber in the dressing and pile onto the lettuce.
What this plate gives you
Cooked prawns are about 24 g of protein per 100 g for almost no fat, and 130 g of them give most of this salad’s 35 g at 371 calories, under a fifth of a 2,000-calorie day. The avocado and the oil are the 16 g of fat; the mango, avocado and leaves give the 7 g of fibre. The prawns are measured cooked, so the ones sold ready-cooked and chilled make this a ten-minute lunch with no pan.
Swaps
- Chicken breast for the prawns: about the same protein, more calories.
- Peach for the mango: about the same numbers.
- Chilli and lime in the dressing: no change to the numbers.
Keeping it
A dressed salad does not keep. Store the parts separately, dress when you eat, and the cooked protein keeps three to four days in the fridge. Cut the avocado when you eat.
