top of page

Garlic Prawn & Cherry Tomato Linguine


healthy quick easy recipe prawn and tomato pasta

This is a meal I like to throw together when I’m hungry and short on time. It’s super quick and easy to make and doesn’t usually warrant a special trip to the grocery store, as I tend to have most of the ingredients already to hand.


It’s also a great option post workout. Pasta is a good source of carbohydrate, helping to restore depleted glycogen stores and satisfy hunger. Prawns are a good source of lean protein, vitamins B6 and B12, and niacin. Protein helps the body's repair and recovery process; the B vitamins and niacin help the body produce energy, build muscle and replenish red blood cells.


I like to keep a big bag of tiger prawns in the freezer. They’re a super convenient source of protein to add to meals last minute, when I don't have anything in the fridge and I don't have long enough to wait for anything else in the freezer to defrost. Just run them under cold water for a few seconds to separate them and they’ll be ready to use straight away.


Serves 1


Ingredients


  • 75g dried linguine

  • 2 cloves of garlic (or use less if you’re not quite as keen on garlic as I am)

  • A pinch of dried red chilli flakes (optional)

  • 150g cherry tomatoes, halved

  • 100g (or 6 very large) raw or frozen prawns (try and get hold of the big, tiger ones if you can; I think they have a nicer, meatier texture)

  • A glug of extra virgin olive oil

  • A small handful of fresh basil or parsley, chopped

  • A chunk of feta cheese

  • Salt and freshly ground black pepper, to taste

  • A green, leafy salad to serve (optional)


Method


  • Set a pan of water to boil for the pasta while you chop and prepare everything else.

  • Once the water is boiling, add the pasta to the pan and cook for 8-10 minutes, or according to packet instructions.

  • Heat a large fry pan over a medium-high heat. Add the olive oil, the chopped garlic and the dried chilli flakes. Cook for a minute or so, until fragrant but not yet beginning to brown.

  • Add the halved tomatoes, stir, and then leave to simmer for about 5 minutes, or until they begin to soften. If they’re holding their shape, squash them slightly, with the back of a spatula or spoon.

  • Add the prawns to the pan, stir, and cook for a further 2-3 minutes, turning the prawns to make sure they get coasted in the sauce and cook all the way through (they’ll turn from grey to pink, once they’re cooked).

  • Once the pasta is ready, drain, reserving a little of the cooking liquid, and add to the fry pan with the prawns and tomatoes. The pasta will absorb some of the tomato sauce, so if you prefer your sauce a bit saucier, then add some of the cooking water to loosen.    

  • Throw in the chopped parsley and season to taste. Crumble over the feta and you’re ready to serve.

  • I like to eat this with a green, leafy salad on the side. Feel free to do the same, or just serve as is. 


Nutrition


Per 100g

Per serve (458 g)

Calories

126.2 kcal

578.2 kcal

Carbohydrate

13.9 g

63.6 g

of which sugars

1.3 g

6.1 g

Fat

4.6 g

21.0 g

of which saturates

1.3 g

6.1 g

Protein

6.5 g

29.7 g

Fibre

1.0 g

4.6 g


Comentarios

Obtuvo 0 de 5 estrellas.
Aún no hay calificaciones

Agrega una calificación
bottom of page