By Nicola Dewey The 1:1 Diet Consultant
STEP 3/4 Chilli and Prawn Spaghetti
7 steps
Prep:5minCook:10min
This makes a quick but super tasty dinner. You can buy packs of frozen tiger prawns in the freezer aisles of your local supermarket. Be sure to defrost them thoroughly before cooking.
Updated at: Thu, 17 Aug 2023 13:38:32 GMT
Nutrition balance score
Good
Glycemic Index
53
Low
Glycemic Load
28
High
Nutrition per serving
Calories453.3 kcal (23%)
Total Fat6.2 g (9%)
Carbs51.7 g (20%)
Sugars3.1 g (3%)
Protein39.8 g (80%)
Sodium1342.3 mg (67%)
Fiber3.1 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Cook the pasta in a large pan of boiling salted water according to the instructions on the packet until just tender (al dente). Drain well.
Step 2
Meanwhile, lightly spray a large frying pan with oil and place over a medium heat. Add the garlic and cook for 1 minute.
Step 3
Add chilli, lemon juice, white wine and parsley and bring to the boil. Reduce the heat a little and let it bubble away and reduce for about 5 minutes.
Step 4
Add the prawns and rocket and cook for 2 minutes until the prawns turn pink and the ricket wilts. Season to taste with salt and pepper.
Step 5
Toss with the drained spaghetti to coat all the strands and then divide between 2 shallow serving bowls. Serve immediately sprinkled with parmesan.
Step 6
For an extra lemony flavour, add the grated zest as well as the juice.
Step 7
NOTE :
You can use linguine, tagliatelle, or fettuccine instead of spaghetti. Just follow the cooking instructions on the packet for timings.
Try adding baby spinach leaves or even watercress instead of rocket. You can also vary the herbs; chives, basil, coriander, and tarragon can all be substituted for the parsley.
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