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Spot Prawns with Greens, Beans, Feta, and Mint


Thanks to its spinach, onions, tomatoes, and cannellini beans, this is one healthful meal.

Spinach is rich in antioxidants, and mint ranks even higher on that scale. Beans provide antioxidants and fiber, while helping moderate blood sugar.
 
Feta is very high in calcium (and sodium), and has many fewer calories (200 per 1/2 cup) than hard cheeses like cheddar or Parmesan.

To give the dish a smoky, faintly spicy edge, you can season the prawns a touch of paprika or smoked paprika powder.

Vital Choice spot prawns are harvested by hand off the coast of British Columbia, and flash frozen on board, for an incredibly fresh taste and firm texture.
 
Spot Prawns with Greens, Beans, Feta, and Mint
 
Pacific spot prawns (20 large or 12 jumbo)
1 red onion
15-oz. can cannellini beans
¼ oz fresh mint
½ cup feta cheese
5 oz. spinach
1 teaspoon paprika or smoked paprika powder (optional)
4 oz. grape tomatoes
 
Prep the ingredients
  1. Thaw the prawns*; remove the shells and tails.
  2. Preheat the oven to 400 degrees, and bring the prawns to room temperature.
  3. Halve, peel, and thinly slice 1 cup onion. Roughly chop the mint leaves. Drain and rinse the beans. Halve the tomatoes.
  4. Toss the prawns on a baking sheet with a drizzle of olive oil. Season with salt, pepper, and as much chili powder as you like.
*You can thaw the prawns either overnight in the refrigerator, or by placing them in a tightly sealed bag and immersing it in cool water for 20 to 30 minutes, until the prawns are flexible.
 
Cook the vegetables
  1. Heat a large drizzle of oil in a large pan over medium heat.
  2. Add the sliced onion and cook, tossing, for 4-5 minutes, until softened. Season with salt and pepper.
  3. Add the spinach to the pan along with a splash of water and toss for 2-3 minutes, until the spinach has wilted. Season with salt and pepper, to taste.
Cook the prawns; serve the dish
  1. Place the prawns in the oven for 4-7 minutes until just opaque.
  2. While the prawns cook, add the beans and tomatoes to the pan over medium heat. Toss for 2-3 minutes until heated through.
  3. When the prawns are ready, add them to the pan along with half the mint. 
  4. Season to taste with salt, pepper, and chili powder, as desired. Garnish with the feta and remaining mint leaves.
Nutrition per serving: Calories 472, Fat 15g, Sat. Fat 5g, Protein 37g, Carbs 40g, Sugar 5g, Sodium 1363mg, Fiber 14g
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