This Australia Day, prevent over-indulgence with this healthy yet delicious meal, created by Weight Watchers.


  • 2 tsp olive oil

  • * 1 medium brown onion, thinly sliced

  • * 2 garlic cloves, crushed

  • ½ cup (60ml) white wine

  • * 500g vine-ripened tomatoes, chopped

  • 1½ cups (375ml) chicken stock

  • * 1⁄3 cup (65g) pearl barley

  • * 400g peeled green prawns, tails intact

  • * 1 medium red onion, thinly sliced

  • 1 tbs red wine vinegar

  • * 200g baby roma tomatoes, halved

  • * 2 Lebanese cucumbers, thickly sliced

  • ½ cup (75g) drained pitted kalamata olives in brine

  • * 2 tbs fresh oregano leaves

  • 100g reduced-fat feta cheese, crumbled

  • Note

  • Filling and healthy foods are marked with an asterisk. These foods help fill you up and keep you healthy.


  • 1.

    Heat oil in a large non-stick frying pan over medium-high heat. Add brown onion and cook, stirring, for 5 minutes or until softened. Add garlic and cook, stirring, for 30 seconds.

  • 2.

    Add wine and bring to the boil. Reduce heat to low and simmer for 3 minutes or until wine is reduced by half. Add vine-ripened tomatoes, stock and barley. Increase heat and simmer, covered, stirring occasionally, for 30 minutes or until barley is tender (see tip). Add prawns and cook for 5 minutes or until prawns change colour and are just cooked through.

  • 3.

    Meanwhile, combine red onion and vinegar in a large bowl. Set aside for 15 minutes. Add baby roma tomatoes, cucumber, olives, 1 tablespoon oregano and half the feta. Toss to combine. Season with salt and freshly ground black pepper. Top prawn saganaki with remaining feta and oregano and serve with Greek salad.

  • Tip:

  • 1.

    Add ½ cup warm water during cooking if the mixture becomes too dry.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 494kj
  • Fat Total 14g
  • Saturated Fat 5g
  • Protein 28g
  • Carbohydrate 61g
  • Sugar 12g
  • Sodium 1124mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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