The Dinner Planner

Weekly Meal Plan – Winter Week 7, 2022

Sri Lankan Pumpkin Curry / Chicken & Dumpling Soup / Smokey Prawn Stew / Slow Cooker Pulled Pork


Smokey Prawn, Capsicum and Potato Stew

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Servings 4


  • 1 onion - diced
  • 2 red capsicum - cut into 2-3cm chunks
  • 2 garlic cloves - crushed
  • 2 tbsp smoked paprika
  • 500 ml chicken stock
  • 1 400 gram tinned tomatoes
  • 600 grams baby potatoes - quartered
  • 400 grams raw peeled prawns
  • 1 cup peas
  • 1 lemon
  • 2 tbsp parsley - roughly chopped

To Serve

  • crusty bread or couscous


  • In a large pan on medium heat add a splash of olive oil and onion and cook for 5 minutes until softened. Add the capsicum and garlic and cook for 3-4 minutes.
  • Stir in the paprika and cook for a minute. Add the stock, tomatoes and potatoes and bring to a simmer. Cook for 10-12 minutes or until tender.
  • Add the prawns and simmer for 3-4 minutes until pink. Stir through the peas.
  • Season with salt and pepper. Garnish with parsley and lemon wedges.
  • Serve on either a bed of couscous or with crusty bread to mop up the sauce.

Tips and Variations

Take the dish to the next level by adding a quarter of finely diced preserved lemon with the paprika. 
VEGETARIAN - Replace the prawns with chickpeas
LOW CARB - Omit the potatoes and add diced zucchini


Calories: 311kcal | Carbohydrates: 48g | Protein: 24g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 130mg | Sodium: 766mg | Potassium: 1273mg | Fiber: 9g | Sugar: 10g | Vitamin A: 4270IU | Vitamin C: 141mg | Calcium: 117mg | Iron: 4mg

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