SW recipe: Chicken and prawn gumbo

serves 4 Ready In 45 minutes


low calorie cooking spray

1 onion, finely sliced

1 celery sticks, finely shred

2 green or red peppers deseeded and finely chopped

500g okra, stalks trimmed and finely sliced

450g skinless and boneless chicken tights visible fat removed, roughly chopped

1and 1/2 level tbsp Cajun spice mix

680g jar passata

2 chicken stock cubes

2 bay leaves

200g dried long-grain rice

250g raw peeled king prawns

juice of 1 lemon

4 spring onions, sliced


1 Spray a very large, deep, non stick frying pan or stockpot with low-calorie cooking spray and place over a medium heat Add the onion, celery and peppers, and fry for 4-5 minutes, stirring frequently, until slightly softened. Add the okra and chicken with the Cajun spice mix, and fry for 2-3 minutes, stirring, until the spices are fragrant Add the passata and 2 jarfuls of water. Crumble in the stock cubes, add the bay leaves, then bring everything to a simmer. Season and cook for 25-30 minutes. stirring frequently, until the sauce has reduced to the consistency of thick soup

2 Meanwhile, cook the rice according to the pack instructions. then drain and keep warm. When the gumbo has thickened, add the prawns, and gently simmer for 2-3 minutes until they turn completely pink. Add the lemon juice to taste. check the seasoning and scatter with the spring onions.

Divide the gumbo between 4 bowls and top each with a large spoonful of rice – or let everyone dish up their own bowls.

COOK’S NOTE if you can’t find okra, you can :substitute it with courgettes chopped into small chunks – you’ll only need 1 jarful of water and 1 chicken stock cube instead of 2 as the okra thickens the sauce a lot.


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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

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Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

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Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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