Mexican · dinner, lunch

Creamy Chipotle Prawns with Red Capsicum

Creamy Chipotle Prawns with Red Capsicum — from Downshiftology's cooking video Watch how it’s made · 6:33

Video by Downshiftology on YouTube · Open on YouTube

30 minServes 4428 kcal a serve
  • Keto (8 g net carbs a serve)
  • Pescatarian
  • Gluten-free ingredients
  • Nut-free

Contains: Crustacea, Egg, Milk. Check labels on stock, sauces and spice mixes.

Each serve has about 25 g protein, mostly from the prawns, plus plenty of selenium, and the red capsicum adds over half a day's vitamin C. The sauce is rich with sour cream and mayonnaise, but the dish has only about 8 g net carbs a serve.

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Ingredients 15

Method

Tap a time to watch that step in the video.

  1. Make the chipotle sauce: blend the mayonnaise, sour cream, chipotle peppers with a little adobo, lime juice, 1 garlic clove and a pinch of salt until smooth and pale orange. 1:02
  2. Prep everything before you start cooking: slice the capsicum, separate the white and green parts of the green onions, mince 3 garlic cloves and chop the coriander and jalapeño. 2:21
  3. Heat 2 tbsp of the olive oil in a large frying pan over medium heat. Cook the prawns in a single layer for 2–3 minutes per side until pink and opaque, then lift them out. 3:47
  4. Add the last 1 tbsp oil and the capsicum and cook 4–5 minutes until softening. Add the white parts of the green onion, the garlic, salt and pepper and cook 2 minutes more. 4:22
  5. Pour in the chipotle sauce and milk, scraping up the browned bits, and bring to a simmer. Return the prawns just to warm through, adding a splash more milk if you want it thinner. 4:46
  6. Take off the heat and top with the green onion tops, coriander and jalapeño. Serve over cauliflower rice or sautéed vegetables. 5:21

Tip. Serves 4 (the cook's written recipe). The video serves it on rice; use cauliflower rice or zucchini noodles to keep it keto. For dairy-free, use a cashew sour cream and plant milk. The sauce also keeps a week in the fridge for tacos.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy428 kcal1,790 kJ
Protein25 g50% of a day
Fibre1.5 g5% of a day
Carbohydrate9.5 g8 g net · 6 g sugars3% of a day
Fat33 g9.7 g saturated42% of a day
Sodium610 mg27% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 23%
  • Fat 70%

Fits keto: 8 g net carbs a serve, with 70% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High89%

49 µg a serve, mostly from jumbo prawns (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High87%

1.4 g a serve, mostly from mayonnaise (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin B12 High78%

1.9 µg a serve, mostly from jumbo prawns (81%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin C High72%

65 mg a serve, mostly from red capsicum (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High50%

59 µg a serve, mostly from green onions (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E High29%

4.4 mg a serve, mostly from olive oil (33%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A High26%

234 µg a serve, mostly from sour cream (40%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B6 High21%

0.4 mg a serve, mostly from jumbo prawns (40%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc Source18%

2 mg a serve, mostly from jumbo prawns (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium Source14%

176 mg a serve, mostly from jumbo prawns (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate Source14%

54 µg a serve, mostly from red capsicum (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium Source13%

54 mg a serve, mostly from jumbo prawns (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium Source11%

510 mg a serve, mostly from jumbo prawns (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Iron6%

1 mg a serve, mostly from jumbo prawns (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D2%

0.3 µg a serve, mostly from sour cream (52%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.