Mango Glazed Prawns and Roasted Romanesco
with spiced bulgurCalories
:
532 kcalProtein
:
31.4g proteinTotal
:
20 minutesDifficulty
:
EasyFamily Friendly
Quick
Calorie Smart
Eat Me First
Allergens:
- Cereals containing gluten
- Wheat
- Barley
- Crustaceans
- Kamut (wheat)
- Khorasan (wheat)
- Oats
- Rye
- Barley
- Cereals containing gluten
- May contain traces of allergens
https://www.hellofresh.co.uk/recipes/mango-chutney-chicken-with-spice-576a9665b5793f395f8b4568
Ingredients
Serving amount
1 sachet(s)
Mango Chutney
150 grams
Bulgur Wheat
(Contains: Cereals containing gluten, Wheat May be present: Kamut (wheat), Khorasan (wheat), Oats, Rye, Barley, Cereals containing gluten)
2 sachet(s)
Ground Cumin
1 unit(s)
Onion
2 unit(s)
Garlic
1 tin(s)
Tomato Paste
1 sachet(s)
Chicken Stock
(Contains: Barley, Cereals containing gluten, Wheat)
160 grams
King Prawns
(Contains: Crustaceans)
600 grams
Romanesco
Not included in your delivery
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Water
to taste
Sugar
Nutrition Values
Energy (kJ)2225 kJ
Energy (kcal)532 kcal
Fat3.4 g
of which saturates0.6 g
Carbohydrate88.1 g
of which sugars25.2 g
Dietary Fiber20.4 g
Protein31.4 g
Salt2.1 g
Potassium936.3 mg
Calcium88.5 mg
Iron0.3 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in your delivered box.
Utensils
•Grater
•Baking Sheet with Baking Paper
•Pot with Lid
Cooking Steps
1
- Preheat your oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press).
- Halve, peel and chop the onion into small pieces.
- Trim the tip of the Romanesco. Cut head into small florets and stem into 2cm pieces.
2
- Add the prawns to a bowl along with with the mango chutney, half the cumin and a drizzle of oil. IMPORTANT: Wash hands and equipment after handling raw prawns.
- Set aside to allow to marinate.
3
- Pop the Romanesco onto a lined baking tray.
- Drizzle with oil, season with salt and pepper then toss to coat.
- Spread out in a single layer.
- When the oven is hot, roast on the top shelf until the edges are crispy and slightly charred, 10-15 mins.
4
- Place a pot over medium-high heat with a drizzle of oil.
- Fry the onion with the remaining cumin and garlic, 1 min.
- Add the tomato paste, a pinch of sugar and bulgur and mix together for 2-3 mins.
- Pour in 240ml water (per 2P) and stock and bring to the boil. Simmer for 1 min. Pop a lid on the pot and remove from the heat.
- Leave aside for 12-15 mins or until ready to serve.
TIP: If you’re in a hurry, you can boil the water in your kettle.
5
- Meanwhile, place a large pan over medium-high heat with a drizzle of oil.
- Once the oil is hot, add the prawns to the pan and season with salt and pepper.
- Fry until cooked through, 4-5 mins. IMPORTANT: Prawns are cooked when pink on the outside and opaque in the middle.
6
- Divide the spiced bulgur between plates.
- Serve the Romanesco broccoli and mango chutney prawns alongside.
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