Prawn and Chicken Gumbo

Serves 4

10 Points® per serving

Ingredients

400g tinned chopped tomatoes
280g skinless and boneless chicken thighs, cut into 3cm cubes
200g prawns
200g green beans, cut into 4cm lengths
100g brown rice
3 celery sticks, thinly sliced
2 garlic cloves, crushed
2 chicken stock cubes
1 onion, finely chopped
1 red pepper, chopped
250ml water
2 tbsp plain flour
1 tbsp olive oil
1 tbsp Worcestershire sauce
1 tsp tomato puree
2 tsp dried oregano
1 tsp praprika
Calorie-controlled cooking spray

Method

Step 1: Mist a large non-stick frying pan with cooking spray.
Step 2: Cook the chicken over a high heat for approx. 5 minutes, stirring until browned. Transfer to a plate and set aside.
Step 3: In the same pan, heat the olive oil and cook the onion and celery for approx. 5 minutes until softened.
Step 4: Add the garlic and pepper and cook for 2 minutes. Stir in the flour, oregano and paprika and cook for a further 2 minutes.
Step 5: Gradually stir in the water, stock cubes, tomatoes, tomato puree, Worcestershire sauce and bring to the boil.
Step 6: Place the chicken, rice and stock mixture into the slow cooker. Cover and cook on high for 3 hours.
Step 7: Add the green beans and cook for a further 15 minutes.
Step 8: Add the prawn and cook for 5 minutes, until the prawns are cooked through.

Plate and serve immediately.