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.  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. I would make sweet chilli chicken and noodles :)

  3. Excellent Might give it a try myself!

  4. As I love spicy food it would have to be the chilli one. I think I’d try a Mexican stew.

  5. Jessica says:

    Chili for sure! I love Knorr 😉

  6. EMMA WALTERS says:

    would love to try the chilli in a spag bol to spice it up :)

  7. Victoria N says:

    I’d use the chilli one in a thai red curry.

  8. Julie Booth says:

    Chilli flavour in Thai Green curry

  9. Hazel Christopher says:

    The chilli one, I’d use it in a chilli con carne :)

  10. Pamela Morse says:

    This is a good little packet of flavor. The size makes it work for many dishes.

  11. kellyjo walters says:

    sweet chilli on some noodles and feta

  12. 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.

  13. 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?

  14. I’ll be dead honest, I wont be using them. Hubby is the cook, I am lame in the kitchen. :)

  15. Jo Hutchinson says:

    The chilli flavour pot to make chilli chicken and rice.

  16. clair downham says:

    chilli one to make a hot curry

  17. katie skeoch says:

    the peppercorn pot on some steak

  18. These sound great – I’d love to try the chilli one, and make some sort of rice dish! x

  19. The chilli one to make a nice tangy chilli con carne

  20. The Chilli one in Chilli Con Carne

  21. Sweet Chilli Chicken…mmmmm.

  22. Ashleigh Allan says:

    These sound great :-)

  23. Karen Whittaker says:

    Love the idea of the ease of this dish and using lettuce as the wrap is very clever!!

  24. Angie Hoggett says:

    looks lovely I love prawns!

  25. 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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