Prawn to be Wild, Delicious & Healthy…..

The food World appears to be going crazy for courgetti right now. For the people that are looking for ways to eat more of their 5 (or is it 10?) a day, reduce their carbs and live a healthier life will be well aware of the craze, and I am loving it!!! Courgetti has even started to pop-up on menus in restaurants, within ready meals at the supermarket and you can actually buy recipe books dedicated to the stuff.

Never would I ever have thought that you could actually get away with replacing pasta with a vegetable and enjoy it, but hey, it works! And that’s coming from one of the Worlds biggest pasta lovers!

This dish as a whole has to be a new favourite of mine; it’s packed full of flavour, easy to cook and super good for you, so what’s not to like.

If you feel a little uneasy about the situation as a whole and don’t believe me then why not start with half and half, so reducing your gluten intake and increasing your vegetable uptake is a great way to start! And I’m not saying give it up for good (as that would make me a ginourmous hypocrite!), but the weekends are for cheating right?!…

Prawn Courgetti with a Red Pepper Sauce

For the Red Pepper Sauce

  • 1 red pepper – deseeded and roughly chopped
  • Splash olive oil
  • ½ yellow pepper – deseeded and roughly chopped
  • 165g cherry tomatoes – halved
  • 2 cloves garlic – left whole
  • 75ml red wine
  • Pinch sugar
  • 1 tbsp tomato puree
  • 150ml vegetable stock

For the courgetti

  • 2 courgettes – spiralised
  • 1 tbsp lemon juice
  • 1 pinch sugar

To serve

  • 1 red onion – finely sliced
  • Splash olive oil
  • 200g raw king prawns
  • 1 handful fresh basil
  • Parmesan shavings – to serve

Pre-heat the oven to 180’C

Toss the pepper in the olive oil and roast for 20 minutes

Add the tomatoes and garlic and cook for a further 20 minutes

Squeeze out the garlic from their skins and return to the dish. Stir in the red wine, sugar and tomato puree and cook for a final 10 minutes

Once cooked, blend the mixture together with the stock until smooth, and then push through a fine sieve to make even smoother.

Set-aside until ready to serve.

Spiralise your courgettes and then toss through the lemon juice and sugar and set aside.

Heat a large pan with a splash of oil and fry the onion until soft.

Add the sauce and once bubbling stir in the prawns

Cook through until the prawns have turned lovely and pink and then turn off the heat.

Fold in the courgetti and then plate up, sprinkling over your basil leaves and parmesan and enjoying with salad.


Nutritional Info:

  • Calories – 316
  • Fat – 9g
  • Carbs – 26g
  • Sugars – 15g
  • Protein – 28g
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