Back to the 5:2 Diet – Spicy Prawn Wraps

Dieting, Moving House and Spicy Prawn Wraps:

I’m moving.  Or rather I hope I’m moving.  Life is just a little chaotic at the moment and to add to the chaos, I thought I’d be sorted out by now so I agreed to go on a couple of rather amazing press trips.   So, my normal routine of fasting for 2 days a week on the 5:2 diet has gone out of the window and I’ve hardly cooked a meal for myself for a couple of months.  I’m trying my best to empty my freezer and my store cupboard and, after a rather special event with Knorr where we were introduced to their new Flavour Pots, I realised that these little pods of flavour might just be a good friend at a time like this.  Normally I have fresh herbs, a growing pot of chilli and plenty of fresh garlic around.  But, at the moment the convenience of the flavour pots really does fill a gap.

Knorr Flavour Pots


Each pot is designed to make a meal for four.  But, they keep well in the fridge when they are opened, so for now I’m replacing my fresh chilli with the chilli paste pot and I’ve also tried out the herb and garlic pots.

5:2 Diet Chilli Prawn Wraps

Serves 1-2
Prep time 5 minutes
Cook time 20 minutes
Total time 25 minutes
Allergy Shellfish
Dietary Gluten Free
Meal type Lunch
Misc Serve Hot


  • 75g Uncooked Prawns
  • 1/2 packet Knorr Chilli Flavour Pot
  • 200g Tinned Tomatoes (Chopped)
  • 1 Shallot (Finely chopped)
  • 1 clove Garlic (Finely chopped or crushed)
  • 1 dash Olive Oil
  • 4-6 leaves Baby Gem lettuce (Use larger leaves from the outside)
  • 1/4 Lemon


Step 1 Gently soften the shallot and garlic in the oil over a very low heat.
Step 2 Once the shallot is translucent (about 8-10 minutes) stir through the chilli paste and mix well.
Step 3 Add the chopped tinned tomatoes and lemon juice, stir well and cook for 10 minutes to reduce slightly
Step 4 Add the prawns and cook for a further 3 minutes till they are pink and cooked through
Step 5 Place a spoonful of the mixture on each baby gem lettuce leaf and garnish with coriander

This is a great example of how easily you can use the flavour pots to create quick, easy and simple recipes.  This particular dish is very low calorie and a perfect 5:2 diet lunch dish.  It’s also nice enough to be a starter for a posh dinner party, or even to serve as canapes.  Half the quantity is a little over the 67 calories that my calculator suggest – but I’ve got no way of adding in the calories for a quarter of a flavour pot.

Chilli prawn wrap

Chilli Prawn Wrap 5-2 diet

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  1. Ashleigh Allan says

    I would use the chilli one! Not sure what I would make – my husband is the better cook in my house so sure he would have some good ideas!

  2. says

    Already a big fan of Knorr Stock Pots so would love to give these a try. I’d use the chilli one in a stir fry. Or maybe the garlic & herb one in a good old spagbol.

  3. says

    That’s a very simple recipe with some great prawns. What a great meal for our holiday weekend — and so few calories too. Can you not add in the calories for soup?

  4. Stephanie Whitehouse says

    These look so tasty – I ,ve used several of your recipes, not for 5:2 but just as low calorie meals when I’m trying to eat sensibly

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