Sally’s Garlic Prawn & Scallop Chowder

Sally’s Garlic Prawn & Scallop Chowder

Calories per serve: 394 (or 197 for half a serve)

Serve: 2

Prep Time: 15 mins | Cook Time: 25 mins
Ingredients: 10 | Difficulty: Easy

Sally’s Garlic Prawn & Scallop Chowder 
1 tsp garlic (4 cal)
1/2 onion (30 cal)
1 medium carrot (approx. 60g), finely chopped (25 cal)
1 stick celery (approx. 12”), finely chopped (10 cal)
2 medium potatoes (approx. 400g), peeled, roughly chopped (308 cal)
2 cups Vegetable stock (30 cal)
2 tbs plain flour (70 cal) ½ cup frozen corn (67 cal)
100g prawns (approx. 10) (89 cal)
100g scallops (approx. 10) (95 cal)
80ml Lite coconut milk (60 cal)


  1. Fry the onion and garlic for about 3 minutes until onion is tender in a non stick pan with a little water.
  2. Put ½ cup of the vegetable stock into a small bowl and whisk in the flour, making sure the broth is lump free and set aside
  3. Place carrot, celery, potatoes and the rest of the stock into the pan and cover and bring to the boil. Reduce heat and simmer for about 10 minutes, or until vegetables are tender, stir occasionally.
  4. Add corn and flour broth and mix through. Simmer gently for 10 minutes, or until corn is tender and sauce slightly thickens.
  5. Reduce heat add prawns, scallops and coconut milk. Stir, without boiling for about 3-5 minutes or until seafood is cooked.
  6. Weight total and halve into 2 serves.
    Make sure you get 5 prawns & 5 scallops each, they are the best bits :-) Enjoy.


I felt satisfied with only half a serve as the serves a very big. This also decreased my calorie intake to a low 197 cals for this yummy meal.

Nutritional Facts



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