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Summer Garden Salad with Chilli-Garlic Prawns

This vibrant summer garden salad with chilli-garlic prawns is a celebration of seasonal produce, combining the natural sweetness of fresh corn and tomatoes with a gentle heat. The prawns are quickly sautéed in a fragrant blend of cumin and chilli, providing a protein-rich base that pairs beautifully with the creamy texture of sliced avocado. A zesty dressing of lime and toasted sesame oil ties the dish together, offering a bright, citrusy finish that highlights the fresh mint leaves.

As a diabetes-friendly recipe, this dish is naturally low in carbohydrates while being high in heart-healthy fats and fibre. The inclusion of crisp cucumbers and mixed baby greens makes it a light yet satisfying option for a garden lunch or a quick mid-week dinner. It is a versatile choice for those seeking a nutritious, homemade meal that does not compromise on bold, savoury flavours.

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Ingredients for Summer Garden Salad with Chilli-Garlic Prawns

  • 1 teaspoon chilli-garlic sauce

  • 1/2 cucchiaini di cumino macinato

  • 1/2 cucchiaini di sale kosher

  • 1/4 teaspoons plus 1/8 teaspoons ground black pepper

  • 900g uncooked large prawns, peeled, deveined

  • 80ml olio extravergine d'oliva, diviso

  • 2 spighe di mais, sbucciate

  • 3 small tomatoes, cut into 1/2-inch-thick wedges

  • 1/3 English hothouse cucumber, halved lengthwise, thinly sliced crosswise

  • 20ml fresh lime juice

  • 2 teaspoons reduced-sodium soy sauce

  • 1 teaspoon toasted sesame oil (such as Asian)

  • 1 large avocado, halved, peeled, pitted, cut into thin slices

  • 8 cups (loosely packed) mixed baby greens

  • 2 tablespoons thinly sliced fresh mint leaves

Mix chilli-garlic sauce, cumin, 1/2 teaspoons salt, and 1/4 teaspoons pepper in large bowl. Add prawns and toss to coat. Heat 2 tablespoons oil in heavy large nonstick skillet over high heat until hot. Add half of prawns and sauté until cooked through, about 3 minutes. Using tongs, transfer prawns to plate. Add 1 tablespoon oil to same skillet. Add remaining prawns and sauté until cooked through, about 3 minutes. Transfer prawns to plate and cool.

Cook corn in pot of boiling salted water until almost tender, about 5 minutes. Drain and cool. Cut corn kernels off cobs. Mix corn, tomatoes, and cucumber into prawns.

Whisk remaining 2 tablespoons oil, 1/8 teaspoons pepper, lime juice, soy sauce, and sesame oil in medium bowl. (Prawns mixture and dressing can be made 4 hours ahead. Cover separately and refrigerate.)

Combine prawns mixture with any accumulated juices, avocado, greens, and mint in large bowl. Add dressing and toss to coat.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

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Redattori di ricette del Regno Unito

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Redattori di ricette del Regno Unito

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