Prawns cooked with garlic and olive oil, tossed through pasta with tomato and spinach. Fifteen minutes.
Prawns are done when opaque and pink throughout. Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 150 g prawns / shrimp (cooked)
- 180 g pasta (cooked weight)
- 8 g garlic
- 12 g olive oil
- 120 g tomatoes (incl. cherry)
- 50 g spinach
Method
- Crush the garlic and chop the tomatoes. Cook the pasta if it is not already cooked.
- Heat the olive oil in a large pan over medium heat and cook the garlic for a minute without browning.
- Add the tomatoes and cook for three minutes, then the prawns for two to three minutes until pink and opaque.
- Add the spinach and the pasta with a splash of its water and toss until the spinach wilts. Season with salt, pepper and lemon if you have it.
What this plate gives you
Cooked prawns are about 24 g of protein per 100 g for almost no fat, and 150 g of them give 36 g of the 49 g, the pasta the rest. At 584 calories it is a little under 30 percent of a 2,000-calorie day, and the 15 g of fat is the oil. The prawns are measured cooked and go in for the last two minutes only; longer and they turn to rubber. The tomatoes burst into the oil and make the sauce.
Swaps
- Wholewheat pasta: about 4 g more fibre.
- Chilli flakes and lemon zest: no change to the numbers.
- Half the pasta: 130 calories fewer.
Keeping it
Eat it when it is made. Reheated prawns toughen; if you must, cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule).
