Friday, May 2, 2014
Hi everyone! Thanks for watching my Healthy Summer Prawn Souvlaki Wrap video! I've been really inspired by the warm weather, beautiful colours, plants, and flowers from Spring, and Summer coming up quickly, to be more active, and eat healthier. And because we all want to look and feel our best during the warmer months, I've been opting for lighter, and healthier meals.
So I wanted to share with you all, a calorie conscious, figure friendly, and DELICIOUS meal that's perfect for Summer! Let me know what you think :)
Sorry it's late; I filmed it a couple of weeks ago, but my mama came to visit me for 10 days, so I didn't have much time to edit! :(
Nutritional info: 500 calories (370 if cutting out second piece of pita) 38 grams of protein 11 grams of fat
MyFitnessPal search terms: Kristi-Anne's Tzatziki Kristi-Anne's Prawn Souvlaki Wrap with Tzatziki **If you search the term "Kristi-Anne's" you'll find both at the top of the list :) For a better scope of the breakdown, MFP also lists the macros for this meal in the nutritional information :)
*** Serves 2 people as a main, and 3-4 as a side ***
***IMPORTANT NOTE*** 1 serving = 2 pita wraps, half of cooked prawns, and 6 tbsp. tzatziki :) The tzatziki is great for up to a couple of days in the fridge. :)
What you'll need!
Tzatziki: - 500g, or 17 oz plain, 0% Greek yogurt - 1 long English cucumber - 3 cloves of garlic, pressed (or finely minced, if you don't love garlic use 1.5 cloves instead) - juice of half a lemon - 1.5 tbsp of white wine vinegar - 1.75 tbsp of chopped fresh dill (1.5 tsp. dried) - 2 tbsp olive oil - 1 tsp Kosher salt ( 1/2 tsp. if using table salt, add in gradually, and taste) - black pepper (to taste)
Prawns: - a 454 gram, or 16 ounce bag of thawed, peeled and deveined, tail on prawns - 2 tbsp chopped fresh oregano (or 2 tsp dried) - 3 cloves of pressed garlic (or finely minced) - About a teaspoon of fresh dill (or 1/2 tsp dried) - juice of half a lemon - 2 tbsp olive oil - A few pinches of Kosher salt - Black pepper
Skewers: Bamboo or metal (if using bamboo, soak prior to grilling)
Wraps: - One package of whole wheat pita wraps
Tztaziki: 1. Peel, and seed your cucumber, and grate with a cheese grater. Sprinkle with kosher salt and place over a bowl in a mesh sieve, (or paper towel, clean coffee filter, cheese cloth, etc.) Let sit while prepping the rest of the ingredients - about 20 minutes is a good amount of time for the cucumber to start releasing its juices. 2. Press garlic, chop fresh dill (reserve about 1 teaspoon of dill for prawn souvlaki), and squeeze the juice from half a lemon into a dish. Set ingredients aside. 3. After cucumber has had a chance to sit, squeeze any additional liquids out of the cucumber with hands. Set cucumber aside. 4. Empty your Greek yogurt a bowl, add in cucumber, garlic, lemon juice, about 1.75 tablespoons from the chopped dill (remember to reserve some for prawns). Add white wine vinegar, olive oil, kosher salt and some black pepper. 5. Stir together ingredients until they are mixed, and the oil is well incorporated.
Prawns: 1. Chop about 2 tablespoons of fresh oregano, press 3 cloves of garlic, and squeeze the juices from half a lemon. Set aside. 2. Into your prawns, toss in oregano, garlic, and lemon juice. Add in reserved fresh dill from the tzatziki, a few pinches of kosher salt, some black pepper, and olive oil. Mix well so the prawns are coated with the marinade. Cover and place in the fridge to marinate for 30+ minutes. In the mean time soak your skewers, if using bamboo, and chop your vegetables for your wraps. 3. Remove prawns from fridge and skewer. 4. Preheat barbecue with lid closed for 5-10 minutes. When preheated, add prawns, and grill with an open lid. Grill prawns for about 4 minutes per side, or until opaque all the way through, and the prawns have taken on a bright coral-y pink colour.
Pita: 1. Warm pita on the barbecue over in-direct heat for a few minutes, keeping a close eye on them so they don't burn. Assembling wraps, and done!
And done! :)