Guvech de langostinos apto para dieta

Ingredientes

• 400 g shelled raw king prawns
• 1/2 onion (finely chopped)
• 2 cloves garlic (finely chopped)
• 1/2 green pepper (deseeded and finely chopped)
• 1/2 red pepper (deseeded and finely chopped)
• 3 or 4 mushrooms (sliced (you can add as many mushrooms as you like))
• low calorie cooking spray
• 1 bay leaf
• 1 tsp fresh parsley (chopped)
• salt
• freshly ground black pepper
• 1 pinch red pepper flakes (or chilli flakes (optional))
• 25 g low fat cheddar (grated, optional)
• 1 tin chopped tomatoes

Preparación

1. 1

   Heat the low calorie cooking spray in a pan. Cook onion and garlic until soft.

2. 2

   Add peppers, mushrooms, bay leaf and chilli/red pepper flakes if you're using them. Stir for 2 minutes.

3. 3

   Stir in the tomato. The liquid from the tomatoes should barely cover the veg.

4. 4

   Cover and cook for around 5 minutes.

5. 5

   Stir in raw prawns. Cover and cook for 5-6 minutes. No more!

6. 6

   Add the chopped parsley, and season to taste.

7. 7

   Divide it into individual oven safe dishes, or you can put the whole stew in a big one. Bake at 180° C for 15 minutes.

8. 8

   If you're using cheese, after 15 minutes cover with grated cheese and bake until golden brown. Otherwise just leave it cooking for another 10 minutes.

9. 9

   Serve straight out of the oven with white rice.