Prawns with vegetable infused spaghetti

A delicious prawn recipe with a tomato-based sauce. It’s really delicious, simple to make, low in calories and very good for you.

This recipe tastes great even when it’s heated up the following day. It’s delicious and you’ll want more. The kids will love it too.

Nutrition rundown

• High in lean protein (28.6 g) as prawns provide a concentrated source of complete protein to support muscle repair, metabolic health and satiety.
• Excellent source of fibre (7.4 g – 26.4% daily value) as the whole-wheat spaghetti plus vegetables significantly support digestive health, blood sugar stability and gut microbiome diversity.
• Rich in omega-3 fatty acids from prawns supports heart health, reduces inflammation and contributes to brain function.
• Low in saturated fat (2.3 g – 11.5% daily value), olive oil contributes mainly monounsaturated fats, which are cardioprotective.
• High cholesterol content (214.5 mg – 71.5% daily value) naturally occurring from prawns, however, dietary cholesterol has minimal impact on blood cholesterol for most people.
• Low sodium (185.4 mg – 8.1% daily value) as minimal added salt and fresh ingredients keep this dish heart-friendly.
• Balanced carbohydrate profile (41.2 g) due to complex carbs from whole-wheat pasta provide steady energy release rather than rapid spikes.
• Rich in antioxidants, cherry tomatoes and red capsicum supply vitamin C, beta-carotene and lycopene, supporting immune and skin health.
• Good source of iron, zinc and selenium as the prawns contribute key minerals for immune resilience and thyroid function.
• Moderate healthy fats (16.0 g total fat) primarily from extra virgin olive oil, supporting cardiovascular health and nutrient absorption.

Ingredients

• 50g organic spaghetti, whole-wheat, cooked
• 300g raw prawns, shell removed, tail intact
• 12 organic cherry tomatoes
• 2 (75 g) organic red capsicums (thinly sliced)
• 1 cup organic shallot
• 85g organic broccolini (pieces)
• 2 tablespoons organic, cold pressed olive oil
• few sprigs of organic parsley, chopped
• Salt to taste

Method

1. Add 2 litres of water, some olive oil and a pinch of salt into a stainless steel pan and bring to the boil.
2. Add the spaghetti to the boiling water and cook until al dente. Drain the spaghetti when cooked, but leave a little of the water aside.
3. Finely chop the capsicum pieces into strips the length of the capsicum (if it’s a really large one, cut in half).
4. Finely chop up a shallot – the green leafy parts and the white part
5. Wash and cut up the broccolini. Cut the stalks and slice into thin pieces. Cut the flowery head into smaller, long pieces.
6. Add the olive oil to a stainless steel or iron pan and put on medium-high heat.
7. Add the chopped up shallots and cook for 2-3 minutes (until just wilted and starting to be transluscent).
8. Add the sliced capsicum and cherry tomatoes and cook for 2-3 minutes.
9. Add the sliced broccolini and cook for 2-3 minutes.
10. Add the raw prawns and cook until the prawns are almost pink. Add a little salt.
11. Add the drained spaghetti and the water left aside. With some tongs, turn the spaghetti through the prawns and vegetables until all ingredients are mixed through.
12. Serve immediately with chopped up parlsey mixed through.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.