Creamy prawn and courgette pasta

Featured on Operation Transformation!


Check out this delicious reipce that has been featured on RTE Operation Transformation. Not only is this recipe low in fat, sugar and salt but is an excellent source of protein!


Ingredients - Serves 2 Adults

  • 100g wholewheat fusilli pasta
  • ½ tbsp olive oil
  • 1 garlic clove
  • 1 large courgette
  • 300g raw peeled tiger prawns
  • 400g small cherry tomatoes
  • handful fresh basil leaves, plus extra to garnish
  • 4 tbsp light cream cheese (such as Philadelphia)
  • sea salt and freshly ground black pepper

Method

  1. Cook the fusilli in a pan of boiling water with a pinch of salt, is using for 10-12 minutes or according to packet instructions.
  2. Peel the garlic and use a garlic crusher or grate on the fine side of a box grater. Trim the courgette and using a small sharp knife, cut into small diced pieces.
  3. Cut the cherry tomatoes in halves or quarters, depending on their size.
  4. Heat a large non-stick frying pan or wok over a medium heat. Add the oil and swirl it up the sides.
  5. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the courgettes and season with a little salt and plenty of black pepper. Cook for another 6-8 minutes until the courgettes are completely tender and just starting to caramelise.
  6. Scatter the prawns into the pan and toss until evenly coated, then cook for a minute or two until they turn pink.
  7. Add the cherry tomatoes and tear in the basil and continue to toss until everything is evenly combined and everything has been warmed through but the tomatoes are still holidng they shape. Remove fromt the heat.
  8. Drain the pasta and and return to the pan, then gently fold in the light cream cheese followed by the prawn and courgette mixture. 
  9. Divide among wide rimmed bowls and garnish with a few extra basil leaves to serve.

info

Once everything is prepared the ingredients can be kept covered individually in the fridge until you are ready to cook but the freshness and vibrancy of colour will be lost if you cook it in advance.

About this Recipe

Featured on RTE Operation Transformation

Creamy prawn and courgette pasta
info

All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

5-a-day

3.5 Of Your 5 A Day

3.5 Of Your 5 A Day

Utensils Needed

Cheese Grater, Chopping Board, Chopping Knife, Frying Pan, Saucepan, Sieve

Cheese GraterChopping BoardChopping KnifeFrying PanSaucepanSieve
1/2 of this recipe contains
Energy
1850kj
439kcal
22%
Fat
9.3g
13%
Saturates
2.3g
12%
Sugars
12g
13%
Salt
1.1g
18%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (405g)
Energy457Kj 1850Kj
108Kcal 439Kcal
Fat2.3g 9.3g
(of which saturates)0.6g 2.3g
Carbohydrate10g 42g
(of which sugars)2.9g 12g
Fibre2.5g 10g
Protein10g 40g
Salt0.3g 1.1g

Disclaimer.

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