Spicy Garlic Prawn Pasta

 

A delicious and healthy meal inspiration, for when pressed for time. A quick way to pack nutrients and taste into a meal.

Not only are prawns a great source of protein, but did you know that 100g of prawns provide around half the daily requirement for selenium?

Selenium is a necessary mineral and powerful antioxidant needed for the correct functioning of the thyroid gland. It helps protect the thyroid from damage caused by oxidative stress.

Prawns also contain high levels of Zinc, which is important to develop a healthy immune system. 

Don’t like prawns? Just swap out the prawns for fish and red meat to get the benefits of selenium. 

I love to cook spontaneously with ingredients I find in my kitchen. So don’t stress over exact quantities. And I always love leftovers, for a meal the next day.

Spicy Garlic Pasta Prawns.png


Course: Lunch or dinner

Cuisine: dairy free, nut free, gluten free (if using gluten free pasta)

Servings: 4-6

Ingredients

  • 250g dry penne pasta (approx. 500g cooked pasta)

  • 500g raw or cooked peeled prawns (These can be fresh or frozen. If frozen, thaw them by rinse them in cold water and letting them sit for 5-10min). Cook them within 5-10 minutes when defrosting).

  • 6-8 cloves peeled chopped garlic or 2-4 tablespoons minced garlic from a jar (or less if you want a milder garlic taste) 

  • 1 bunch (approximately 2 cups) washed and roughly chopped coriander 

  • 1 punnet cherry tomatoes (cut each in half)

  •  Pepper to taste

  • ½ to 1 teaspoon chilli flakes or more if you like that extra hot kick

  • 1/3 cup olive oil

Instructions

  1. In a shallow pan add oil and garlic, sauté for a few minutes till softened, and add prawns. If using raw prawns cook till they have turned pink (approximately 5-10 minutes), stirring every few minutes. If using cooked prawns usually cook for 5 minutes.

  2. Add coriander, pepper, sliced tomatoes, chilli flakes, and stir for 3-5 minutes, till tomatoes and coriander are slightly softened. Remove from heat.

  3. Boil pasta as per instructions and drain. 

  4. Add pasta to a large bowl.

  5. Add cooked prawns to pasta and mix.

  6. Plate and serve with a fresh crunchy salad. 

  7. Leftovers can be stored in the fridge.

Storage Instructions

Store in refrigerator for a maximum of 3 days. 

Note

Prawns in this recipe can be swapped for red meat or fish in the same amount or for tinned salmon or tuna, to get the same benefits of selenium. 

Pasta can be swapped for gluten free pasta or pulse pasta, for a gluten free option.

 

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