Low-fat bean chilli and grilled king prawns with white corn tortillas

It's that time of the year when we all try to make our New Year resolutions stick. So, this low-fat bean chilli and grilled marinaded king prawns with white corn tortillas is timely as a motivator to not give up. Dripping with spicy, fresh flavours and enough down-home comfort, it's a reason to not throw in the towel too easily.

Chill, Bill (ese?)

This is definitely not an "authentic" recipe. Rather, this very low-fat bean chilli and grilled marinaded king prawns with white corn tortillas (and other sides) draws on Mexican, Tex-Mex and Cal-Mex food. Encompassing the tricks learned after gall bladder surgery, it's a very low-fat recipe rather than an overall low-calorie recipe, though I've done my best to make it both wherever possible.

It deploys various techniques to try and enhance flavour using minimum fat—for example merely 2tspns of oil for the entire chilli recipe—but also retains an element of those flavour-giving fats in sneaky ways. This is no mean feat given that we are hardwired as animals to favour fat-heavy flavours, equate fat with flavour deep in our primal brains. And, nope, in this case those alternatives are not always Latin American.

It includes techniques and ingredients one wouldn't expect in "Mexican" food while trying to replicate the flavour experience without the fat and/or carbs.

Work for it

I've recently been engaged by research—very possibly gone down a rabbit hole—looking at how the amount of "work" you do at table impacts on consumption. No, not the clickbait crap: real research.

Seemingly, whether prizing crab or lobster from shells, pausing to make decisions about how you want to assemble your own meal at table or even chomping corn from the cob (as opposed to shovelling in sweetcorn with a fork), all have a direct impact on how much we consume during a meal. Basically, the more "work" we do, the less we eat and get closer to what dieticians consider a healthy intake per meal.

It may not be rocket science, but there's certainly neuroscience involved: meals that require us to do "work" slow down how fast we eat, allowing our brains to register satiety before we have had time to hoover it all up. The fork and spoon may have been genius inventions, but they also enabled us to chuck more down our gullets before working out whether we actually need it.

I've even got into the work of some anthropologists looking at meal "etiquette" as a strategy for spreading limited resources around for the greater benefit of the group, whether the way in which meals are served to large groups in India or the positioning of "the serving table" at American or Australian BBQs to increase "shame visibility" for the hogs who grab more than their fair share.

The point of all of this? Well, you'll have to work for it with this one; peeling prawns, munching corn on the cob and assembling your own tortilla fillings. Sure, you can go animal if flying solo. But, if eating it with others, you'll inevitably apply some manners, using napkins and worrying about whether sauce squirts down your chin...

Tortilla death do us part

For ages I used to do the grumpy thing and insist on making my own tortillas because I couldn't find quality corn tortillas in the UK, those made with Mexican masa harina, which is made from nixtamalized corn, a process that involves first cooking the dried kernels and then soaking them in an alkaline solution, a process using lime that makes it different from other flours made from corn.

However, one of the most common brands in Mexico, Maseca, is now available in many parts of the world, including in the UK. And, I seldom make my own anymore unless for a special occasion. However, if you want to make your own tortillas/tacos, you'll find the recipe I use on this recipe page.

Holy rolly, fakeamole!

One of the biggest challenges for creating a very low-fat—even if it is the good fat—recipe drawing on Mexican cooking is getting past the cheese, avocado and sour cream that all bring indulgent pleasure. So, I have gone for a facsimile of two out of the three. I've abandoned the cheese , often finding it shrinks into the background as "stealth fat" in many dishes anyway.

Instead, I am combining Quark—the high-protein German soft cheese that is more like yoghurt in texture and is either naturally fat-free or very low in fat—with just enough avocado to make it's presence felt without piling on its fat content.

Quark is a curious beast. It tends to be a love-it-or-hate-it situation for some older generations or a no-idea-what-it-is thing for many younger people. I fully understand how certain UK generations associate it with dull austerity before things like good French cheeses returned to the UK after WWII (pretty late on, actually). Conversely I have always loved it and felt a great loss in the near two decades when it practically disappeared from UK supermarket shelves. But, hurrah, in the last five years of so, it's made a comeback, championed by obesity specialists, hepatologists and personal trainers calling healthier UK eating, admiring its fat-free, high-protein qualities.

In its natural form, it's fairly bland, a bit like a less tangy Greek yoghurt. But, one of the things about Quark is that you can cook with it without it curdling or separating in the way many low-fat dairy products do. It isn't used so much as a cream substitute, but in baked goods—it's a key ingredient in many traditional German baked cheesecakes—or as a filling in Central and Eastern European dumpling delicacies. Basically, it behaves like a cheese when you cook it, which is reassuring, because that's what it is.

However, I'm not cooking it here. Just like Greek yoghurt, even if it's a bit bland on its own, the addition of a few carefully selected ingredients give it a new lease on life. I'm combining it with shallots, a small amount of avocado, red chilli and coriander (cilantro) to function as a thick guacamole and soured cream substitute all in one.

When I first started experimenting, I added raw garlic but no longer do. I found it overshadowed the minimal avocado flavour, which was partly the point of making it. Similarly, I no longer add coriander to the mini-chopper when making it. I use the unwashed mini-chopper dish I have just used to chop the coriander for the chilli. The detritus seems exactly the right amount not to overpower.

The curveballs

A number of the ingredients are decidedly non-traditional. One obvious one is that I strongly recommend you use beef stock (unless vegetarian/vegan) instead of vegetable stock. A common misconception is that stock made from meat contains more fat than vegetable stock. This could possibly be true if using homemade stock, but with good quality stock cubes or "jellies", the minimal fat content in meat or vegetable stock is identical.

From a flavour point of view, however, I find that beef stock gives a greater depth to this otherwise vegan bean chilli.

The other surprise may be the Worcestershire sauce (or mushroom ketchup for vegan/vegetarian versions). This brings a kind of luxuriant, almost umami depth that would ordinarily be fulfilled by the use of dark chocolate in traditional Mexican chilli recipes. Of course, you can use chocolate—the overall meal will still remain fairly low in fat—but, if using 70%+ cocoa fat chocolate as one should, those two large squares of chocolate nearly double the cooked-in fat content, even if it is good fat.

Similarly, this is a dish where using smoked garlic (as opposed to fresh garlic) makes a difference, deepening the flavour. This is a dish where I prefer to use preserved chopped smoked garlic because, given the super-low oil content, when the garlic is added, the vinegar/brine used to preserve it helps prevent burning. Yep, I've just encouraged you to go for the "very lazy" option...

In the quantities indicated in this recipe, I would describe this as a mild-to-moderately spicy dish, though this always depends on the chillies themselves. If you want it spicier, you can add more fresh chillies in the early stages, or more pimentón and/or chipotle flakes when adding the spices. You can also make a spicy salsa to serve at table.

This recipe is for 2 to 3 diners as a general overview given the quantities here. But, the chilli and fakeamole will easily satisfy 4 diners simply by adding more king prawns, corn, tortillas and lettuce. Or alternatively, you'll have enough left over for at least a second chilli-based meal (with rice, for example) for at least one person, maybe two.

It is easily scaled up for larger groups, but, as with a lot of tortilla-based meals, there are plenty of other easy salad, salsa or cheese (if stepping away from low-fat) options you can bring to table to pad it out.

Please note, the photos actually show quantities that are disproportionate to the recipe quantities because I'm cooking it for two.

3 top tips to get this recipe right:

• Don't be tempted to squeeze lime juice into the marinade. The king prawns need to marinade for at least four hours, yet lime juice cooks seafood—think of ceviche. This is an issue with shell-on seafood because you can't see how much the meat inside has cooked. The risk is that by the time the outer shells are suitably blackened under the grill, the inside will be overcooked. Rather, use seasonings deploying dried lime zest sprinkled on top of the prawns without stirring it in.

• I'm using red kidney beans for two reasons. Firstly, even though they become soft cooking down in this slow-cooked chilli, they won't disintegrate. Secondly, unlike available tinned black beans (in the UK at least) it's easy to find tinned red kidney beans without added sugar and starch. If you want to go the whole nine yards and cook black beans from scratch (or have easy access to one of the really good organic tinned brands such as Biona), they are obviously a good alternative.

• With regard to the dried chipotle flakes, be cautious when adding. Mexico is famed for its near infinite chilli varieties. That includes chipotle. So, unless you already know the type you're using well, don't pile it on until you've tested the heat in the first 20 to 40mins of cooking. One of the great things about chipotle is that it doesn't specifically have to be added at the beginning of cooking in the way that some Asian dishes demand of spices.

Shopping list

for the low-fat bean chilli

• 2 medium red onions (or equivalent) sliced

• 1 large green bell pepper, cubed

• 1 medium sweet red pepper (Romano pepper); sliced

• 3 cloves of smoked garlic, very finely chopped

• 1 large fresh red chilli, sliced

• 400ml beef stock; (or vegetable stock)

• The juice and pith of one fresh lime

• 2tspns sunflower oil

• 3tspns fajita spice mix (use the spice mix recipe here or store-bought). NB: when I make this mix in my spice grinder for other recipes, I usually don't sieve it. But, I recommend doing that here since any "bits" are more likely to stick given the minimal use of oil in the cooking process)

• 1tspn chipotle chilli flakes

• 1tspn pimentón dulce (sweet smoked paprika)

• 1tbspn Worcestershire sauce (or mushroom ketchup)

• 1tbspn concentrated tomato paste

• 1 400g can red kidney beans

• 1 400g can chopped tomatoes

• A generous clutch of fresh coriander (cilantro); chopped

• salt and pepper to taste (optional)

for the marinaded king prawns and corn on the cob

• NB, this quantity for the marinade is for 8 king prawns and 2 corn on the cob. Increase the liquid elements of the marinade proportional to the increase in the number of king prawns and corn on the cob. Increase the dry spice elements by 50% for every doubling of these.

• 6 to 8 raw king prawns per diner; washed, shell on

• 1 to 2 small corn on the cob per diner

• 5tbspns tomato purée; sieved

• 1tspn fajita spice mix; (see above)

• 2tbspns BBQ sauce; good quality but mainstream "table sauce"

• 1tspn dried chipotle flakes

• 1tspn dried garlic flakes (or 1tspn garlic paste)

• salt and pepper to taste

• 1tspn honey (only added just before the corn is basted)

for the "fakeamole"

• 1 echalion shallot; peeled and cut in half

• Approx. 125g Quark

• ¼ of a fresh, ripe avocado

• 1 small fresh red chilli

• 1tspn balsamic vinegar

• residual chopped coriander (see above)

• salt to taste

Yep, we've arrived at "fakeamole"...

for the other accompaniments

• white corn tortillas, depending on size, work out how many per diner etc.

• iceberg lettuce, (shredded or sliced)

• fresh lime wedges and pickled jalapeños

Cooking Method

the low-fat bean chilli and marinaded king prawns with corn and "fakeamole"

1. Marinade the king prawns first, 4 to 5 hours before grilling. Make the marinade, mixing all ingredients except the honey in a cup or small jug. Place the raw prawns in a snug container. Pour three quarters of the marinade over them, turning to ensure they are covered on all sides. Sprinkle with a few extra chipotle flakes and/or a readymade Mexican spice mix such as Tajín Clásico Seasoning but do not stir in. Cover and store in the fridge, returning to room temperature just before grilling

2. Place the onions, green bell pepper and sweet red pepper in a suitable microwave-proof dish with a lid. Pour over the juice and pulp of a fresh lime, season with black pepper and microwave on full heat in a (900W). NB: do not season vegetables cooked in a microwave with salt before cooking: it makes them tough. Remove, stir and microwave on full power for a further 1min, then allow to rest for 2mins

3. Have your garlic, tinned tomatoes and stock good to go. Though you start cooking the chilli on a medium heat, it moves fast because of the minimal oil. Heat the 2tspns of oil on a medium heat, spreading it in the pot as much as possible. Add the fresh red chilli

4. As soon as the chilli sizzles, add the smoked garlic and stir in. Before it burns, add the microwaved mix of onions, peppers and all their juices. Add the fajita spice mix. Stir vigorously to prevent sticking

5. When the liquid cooks off, add the tomatoes and all of their juices, using the juice to deglaze, scraping the bottom of the pot with a wooden spoon or spatula. Allow the tomatoes to come to a vigorous simmer. After about a minute, add approx. 50ml of stock and stir in. Bring to a vigorous simmer for approx. 3mins

6. Add approx. 200ml of the stock and stir in. Once this vigorously simmers, add the concentrated tomato paste; stir in. Cover and reduce to a low heat. Check after a few mins that it is only gently simmering. Stir and gently simmer, covered, for 20mins, stirring occasionally

7. Uncover and increase the heat slightly, so it now gently simmers uncovered. Simmer for another 20mins, stirring occasionally while the sauce reduces

8. Mix the honey into the remaining marinade and marinade the corn on all sides in an oven-proof dish with a basting brush. Cover and keep at room temperature. Heat the oven to 200°C

9. Add the red kidney beans and 2tbspns of the water from the tin to the chilli. Add the Worcestershire sauce. Add approx. 100ml of the remaining stock and stir in. Increase the heat so it comes to a healthy simmer. Simmer uncovered for about 2mins

10. Re-cover and reduce the heat until barely simmering. Simmer for another 20mins or so, stirring occasionally. Halfway through, check the sauce for spiciness: if not spicy enough, add more chipotle flakes and/or more fajita mix and salt as needed

11. While the sauce simmers, place the corn in the middle of the pre-heated oven for about 20mins, turning halfway through

12. Gently simmer the sauce until it approaches the consistency you want—there aren't fixed rules. e.g. I prefer it seriously reduced. During this time, chop the coriander in a mini-chopper. Add to the pot and stir in. Don't wash the mini-chopper

13. As the chilli nears optimal consistency, place your prawns under the grill (if grilling on coals, this whole process will take barely 2mins, so adjust timings). When the prawns start to blacken on one side, turn them. Take the corn out of the oven and place on the grilling tray, not too close to the heat. Turn both regularly, basting with a little extra marinade until they show signs of a pleasant charring

14. Still keeping an eye on the grill, heat a dry pan on a high heat, dry-toasting the tortillas for a minute or so on each side. As soon as done, place on a plate and keep them warm in the (now off) oven in which you roasted the corn

15. Turn off the grill, allowing your prawns and corn to remain warm while you make the "fakeamole". Add the ingredients to the mini-chopper with the residual coriander. Chop until a "chunky" paste. Decant to a serving dish

16. Place all of the elements and the sliced lettuce onto serving plates/into bowls and take to table together with individual dining plates, napkins, a bowl for prawn shells—even finger bowls if you're feeling fancy. Invite diners to construct their own tortillas fillings

Alternatives

This dish is by default pescatarian. But, it's easily turned into a delicious vegan of vegetarian version: simply use vegetable stock and mushroom ketchup (instead of Worcestershire sauce) for the chilli. I could propose something of more culinary "worthiness" (such as pumpkin pieces, which I know work well), but I must confess I love Quorn pieces soaked in this marinade and done under the grill.

Of course, vegans will need to forego the fakeamole, perhaps opting for a fresh salsa instead or, touting an unusual moment of personal vegan prowess, a proven version (albeit it containing slightly more fat) which is to use pretty much the same recipe but using half an avocado and 50g of good quality, light tahini and extra dried chilli flakes. I almost have vegan envy just remembering how good this one is.

For carnivores, skinless chicken marinaded the same way in lieu of prawns—here add the juice of half a lime to the marinade—and pretty much grilled in the same way, are a perfect low-fat carnivore version. Remember, it will take slightly longer to grill.

The version with grilled marinaded chicken instead of king prawns

Pairings

If you're on a lo-cal regime, then obviously it's going to be sparkling water on ice with a slice of lime for you. And that works very, very well.

If not, you can't go wrong with a cold beer, especially not a Mexican one such as Corona Extra.

But, my additional curveball is that on the wine front, I think this dish defies the obvious and actually works better with red wine than white, despite being a pescatarian dish.

No idea no idea why, but when pottering about trying out my new 2026 "best laid plans" recipes, I found myself reaching for a Ch Pierre Bordeaux (2020), a bog-standard French supermarket wine I'd left sulking in the back and beyond since COVID, too embarrassed to pour it for Luc. Now, I wouldn't say that this specific wine is the one I would recommend, but it's definitely in the ballpark; a sexy, grubby farmer of a wine without pretensions that can simply sit down and share a meal over a few laughs; nothing too heavy—in multiple senses of the word—but able to take on the depth of the bean chilli that acquires a real depth and remains the constant beneath all those fresh or sea flavours that hit first. That's probably my brief for Karel to put me on a righteous path.

More predictably, I'd also retreated to my go-to choice for spicy seafood: a South African chenin blanc. And, a Beaumont Hope Marguerite that could not be faulted. Quince, kumquats and the slight whiff of perspiration from one of those outdoor beach gyms. If you are opting for a white, this is one with enough testosterone to defiantly take on the whole spectrum of this dish, right through to the spicy bite-down, all the time checking out your body fat ratio.