Our Healthy recipe: Sweetcorn chowder with prawns

October 1, 2011

It is a great time of year for sweetcorn – the golden boy of the vegetables world. Sweetcorn is a one of kind vegetable, liked by many around the world with many beneficial effects for the body and mind and should be part of every diet that would lead us to healthy living.

Before we give the recipe it would be good to have some unknown, to many, facts about sweetcorn. Sweetcorn has been cultivated since the 19th century and is the hybridised version of cereal crop maize. Maize played a starring role in the diet of ancient cultures, feeding the Aztecs, Mayans and Incas. You should store cobs of sweetcorn in the fridge. The cold temperature will prevent the sugars turning to starch so your sweetcorn will be even tastier. Sunlight is what gives sweetcorn its sweetness so the more sunlight there is during its growth period the sweeter the corn is.

Sweetcorn and prawns are a match made in food heaven and the recipe below gives us the opportunity to try them together in this golden chowder. The recipe servers 4, it takes about 20 mins to prepare and 35 mins to cook.

The Ingredients

2 tsp olive oil

1 tsp butter

1 onion, peeled and finely chopped

1 clove garlic, peeled and sliced

1 tsp Dijon mustard

½ tsp paprika

2 tbsp plain floor

500 ml vegetable stock, cooled

2 potatoes, peeled and chopped into small cubes

4 sweetcorn cobs, kernels only

300 ml semi-skimmed milk

100 ml single cream

1x180g pack raw peeled king prawns

½ 28g pack flat-leaf parsley, chopped.

The execution

  1. Heat the oil and butter in a large pan. Add the onion, garlic, mustard and paprika and fry for about 5 mins, until softened.
  2. Sprinkle in the flour and stir until absorbed. Remove from the heat and add the stock in batches, stirring after each addition, until smooth. Return to the heat and add the chopped potatoes.
  3. Bring to the boil then reduce the heat and simmer, stirring occasionally, fro 10-15 mins until the potatoes are tender. Add the corn kernels and simmer for a further 5 mins.
  4. Pour the milk and cream and then add the prawns. Heat for about 5 mins without boiling, until the prawns are pink and cooked through.
  5. Stir through the parsley. Season to taste and Serve


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