Prawns with a spicy tomato sauce and courgetti
Packed with protein and bursting with vegetables, this dish gives three of your five-a-day.
Each serving provides 250 kcal, 24g protein, 18g carbohydrate (of which 16.5g sugars), 7g fat (of which 1.5g saturates), 7g fibre and 1.9g salt.
Ingredients
- 2 tsp olive oil
- 1 small red onion (50g/1¾oz), finely chopped
- ½ red pepper (60g/2¼oz), roughly chopped
- 1 garlic clove, finely chopped
- pinch dried red chilli flakes
- 200g/7oz tinned chopped tomatoes
- 2 level tsp tomato purée
- 125g/4½oz cooked peeled prawns
- 150g/5½oz courgetti
- salt and freshly ground black pepper, to taste
Method
Heat the oil in small saucepan over a medium heat. Add the red onion and cook for 2–3 minutes, or until it begins to soften. Add the red pepper, garlic, chilli flakes, tomatoes, tomato purée, and salt and pepper to taste. Bring to the boil, then reduce the heat and simmer for 15 minutes. Add the prawns and cook for 5 minutes.
Meanwhile, place the courgetti in a microwave and cook on high for 2 minutes. Leave to stand for 1 minute before serving with the sauce.
Recipe Tips
Add a piece of fresh fruit to bring this to 300 kcal per serving. You can buy courgetti already prepared from most supermarkets, but if you have a spiraliser you can make your own – one large courgette (about 175g/6oz) should give you around 150g/5½oz of courgetti. If you don’t have a spiraliser, you can use a vegetable peeler to cut thin ribbons of courgetti, about 3mm thick, then use a sharp knife to slice the strips into long thin strips. Sprinkle the courgetti with a little salt and place in a colander for 10 minutes to allow some of the liquid to drain. Either cook the courgetti in a microwave on high for 2 minutes or steam over a pan of boiling water.
