Ten-minute chilli prawn courgetti with cherry tomatoes
10 min · 40 g protein · 281 cals / serving
Cooked king prawns warmed through with sliced garlic, fresh red chilli and blistered cherry tomatoes, then tossed with a whole pan of courgette noodles and finished with lemon. Buy the courgette ready-spiralised and it is on the table in ten minutes.
Ingredients
- 2 tsp olive oil
- 3 cloves garlic, thinly sliced
- 1 red chili pepper, fresh, thinly sliced (or 1/2 tsp chilli flakes)
- 1 1/2 cups cherry tomatoes, halved
- 10 oz shrimp, cooked and peeled king prawns, thawed and patted dry
- 2 packs (1 lb) zucchini, ready-made courgetti, or 2 large courgettes, spiralised
- 1 tsp lemon zest
- 1 tbsp lemon juice
- 1/3 tsp salt
- 1/4 tsp black pepper
- 2 tbsp fresh parsley, chopped, or basil
Steps
- Heat the oil in your largest skillet over medium heat. Add the garlic and chilli and let them sizzle gently for 1 minute without browning, then turn the heat up, add the tomatoes and cook 2 minutes until they start to burst.
- Add the prawns and toss 1–2 minutes, just until hot through; cooked prawns turn rubbery if they cook any longer.
- Add the courgetti, lemon zest and juice, salt and pepper and toss with tongs for 1–2 minutes, only until the noodles are warm and still have a little bite. Scatter over the parsley and serve straight away.
Good to know
Why is my courgetti watery?
It cooked too long. Courgette noodles need a minute or two of tossing, not simmering, and salting them at the very end keeps the water in until they reach the plate.
Can I use raw prawns?
Yes. Add them before the tomatoes and cook 2–3 minutes until pink all over, then carry on; it adds a couple of minutes.
Can I add parmesan?
A tablespoon of grated parmesan over each bowl is a good Italian finish; it adds about 30 kcal a bowl and plenty of savoury depth.
Alternative
Per
- Calories
- 55
- Protein
- (57%)
- 8 g
- Fat
- (21%)
- 1 g
- Carbohydrates
- (22%)
- 3 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 111 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 562 kcal goes into the pot and 1104 g of ingredients comes out as about 1015 g of food: 55 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.