The Last Hurrah?

Could this be the last alfresco eating weekend of 2013? It’s certainly our last Bank Holiday weekend in the UK and the perfect excuse for a meal out of doors.

 

Unfortunately, after a promising start on Friday, the heavens opened here yesterday and produced a proper drenching or two and the sun has only just shyly peeped through the clouds today. The weather men assure me that today will get better and drier, and tomorrow will in turn be much sunnier. Fingers crossed then!

 

My plan for tomorrow is to cook some prawns/shrimp on skewers and to serve with a protein rich quinoa and tenderstem broccoli salad. It could be grilled/broiled inside under the grill/broiler or on a griddle pan, but I know will seem much more festive if cooked on the bbq outside. Either way I’m covered for all eventualities with this quick and easy recipe.

 

Here’s hoping the sun shines on you!

 

BBQ PRAWNS/SHRIMP WITH QUINOA AND TENDERSTEM SALAD

Ingredients

METRIC/US

4 tbsp fat-free French dressing (I used Kraft)

grated zest of 1 lemon

1/2 tsp chopped red chilli (I used Lazy Chilli)

2 tbsp chopped fresh parsley

salt and freshly ground black pepper

350g/12 oz raw king prawns/large raw shrimp

6 spring onions/scallions, cut into 2.5 cm/1 inch lengths

200g/7 oz quinoa

300g/11 oz frozen soy beans (or frozen peas if preferred)

250g/8 oz Tenderstem broccoli, cut into 4 cm/11/2 inch pieces

 

Method

1.  Mix the dressing with the lemon zest, chilli, parsley and salt and pepper to taste. Remove 2 tbsp of this mixture and place in a bowl with the prawns/shrimp and spring onions/scallions, mixing well. Set aside to marinate while making the salad. Meanwhile, soak 4 long wooden skewers in cold water for 30 minutes (this prevents them from charring during cooking).

2.  Cook the quinoa according to the packet instructions, usually about 12-15 minutes, drain and toss through the remaining dressing while still warm.

3.  Blanch the soy beans (or peas) and Tenderstem broccoli in boiling water for 3 minutes to cook until just tender but with still a good hint of bite. Drain well and toss through the prepared quinoa with salt and pepper to taste. Set aside while cooking the kebabs.

4.  Thread the wooden skewers alternately with the prawns/shrimp and spring onions/scallions. Cook under the grill/broiler, in the griddle pan or on the barbecue for 2-3 minutes each side until the prawns/shrimp are pink and cooked through. Serve at once with a generous helping of the quinoa salad.

 

SERVES: 4

WLS PORTION: 1/2

 

Calories per portion:  355

Protein:  30g

Carbohydrate:  39.4g

Fat:  8.8g

 

Image courtesy of http://tenderstem.co.uk