Watercress and garlic dip with king prawns

Calories: 97 Preparation: 10 mins Cooking: 15 mins Serves: 4


  • 15ml/1 tbsp olive oil

  • 1 shallot, chopped

  • 1 clove garlic, crushed

  • 1 potato, peeled and chopped

  • 100m/4fl oz dry white wine

  • Pinch of chilli flakes

  • 2 (85g) bags watercress

  • Squeeze of lemon juice

  • 60ml/4tbsp half fat créme fraiche

  • Tiger prawns

  • Wedges of lemon to serve


Heat the oil in a frying pan add the shallot and sauté over a gentle heat for 5 mins. Add the garlic, potato, wine and chilli, cover and simmer for 10 mins or until the potato is tender. Add the watercress and cook, stirring for 4 mins until the leaves have wilted. Cool.

Add the créme fraiche, then transfer to a food processor and blitz until just smooth. Season to taste. Spoon into a bowl and serve with barbecued fish or meat or as a cold dip with pitta bread.

Fat: 5.5g Saturated Fat: 1.8g Carbohydrate: 7.7g Protein: 2.5g Fibre: 1.1g Salt: 0.08g

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