Prawns , Potato and Bell Pepper Salad

Prawns , Potato and Bell Pepper Salad

Per one serving = Cal: ~280 kcal, Protein: ~16 g, Fat: ~8 g, Carb: ~36 g, Fib: ~4 g

---

200g/~7 oz Prawns (peeled and deveined)

500g/~17.6 oz  Medium Potatoes

2/ 300 g (~150 g each)/~10.6 oz  Bell Peppers

2/200 g (~100 g each)/~7 oz  Tomatoes

2 Cloves of Garlic

1 Tbsp Olive Oil

Salt and Pepper

Prepare the Ingredients:

Potatoes: Peel and cut the potatoes into cubes for even cooking. Rinse under cold water to remove excess starch.

Bell Peppers: Wash the bell pepper thoroughly under cold running water. Start by removing the stem and bottom, then cut the pepper lengthwise to open it up. Remove the core and seeds, and then slice the pepper into strips, rings, or dice bite-sized pieces. Place in a large mixing bowl.

Tomatoes: Rinse and dice the 2 tomatoes into pieces, discarding excess seeds if preferred for less moisture. Add to the mixing bowl with the bell peppers.

Garlic: Mince the 2 cloves garlic finely.

Prawns: Rinse the prawns and pat dry with paper towels to ensure they sear well.

Cook the Potatoes:

Place the potato cubes in a medium saucepan and cover with cold water. Add a pinch of salt.

Bring to a boil over high heat, then reduce to a simmer. Cook for 10-12 minutes, or until the potatoes are fork-tender but not falling apart.

Drain in a colander and let cool slightly for 5 minutes (they should be warm but not hot for the salad). Add to the mixing bowl with the bell peppers and tomatoes.

Cook the Prawns:

Heat 1 Tbsp olive oil and the crushed garlic in a medium pan over medium-high heat.

Add the prawns in a single layer. Season with a pinch of salt and pepper.

Cook for 1-2 minutes per side, until the prawns turn pink and opaque (internal temperature ~145°F/63°C). Avoid overcooking to keep them tender.

Remove from the pan and let cool slightly, then add to the mixing bowl with the vegetables.

Assemble the Salad:

Add the potatoes, bell peppers, tomatoes, and prawns in the large mixing bowl.

Gently toss with salad tongs or spoons to coat all ingredients evenly, being careful not to mash the potatoes or break the prawns.

Taste and adjust seasoning with additional salt and pepper if needed.

Serve:

Divide the salad between two plates or bowls, ensuring an even distribution of prawns, potatoes, and vegetables.

Serve warm or at room temperature for the best flavor, or chill for 30 minutes in the fridge for a cold salad if preferred.

Garnish with a sprinkle of freshly ground pepper for presentation, if desired.

Safety: Ensure prawns are cooked to 145°F/63°C (pink and opaque) for safety. Store leftovers refrigerated and consume within 1-2 days due to prawns and raw vegetables.

Prep Time: 15 minutes

Cook Time: 15-20 minutes (for potatoes and prawns)

Total Time: ~35 minutes