🍤 Garlic Chilli Prawn Pasta

Servings

2 servings

Quick Stats

⏱ 20–25 mins • 💪 High Protein • 🍽 Base: 2 servings

Ingredients

• 200g prawns
• 3 garlic cloves
• 1 tsp chilli flakes
• 100ml white wine
• 1 lemon (juice)
• 200g pasta
• 10g parsley

Method

1. Cook pasta properly:
   Boil pasta in heavily salted water until al dente. Reserve at least one cup of pasta water before draining — this is key for the sauce.
2. Sear prawns quickly:
   Heat pan until very hot. Cook prawns for 1–2 minutes per side until just pink. Remove immediately to avoid overcooking — they will finish in the sauce.
3. Build flavour base:
   Lower heat slightly and fry garlic and chilli in olive oil. Cook gently to avoid burning — this forms the flavour foundation.
4. Deglaze with wine:
   Add white wine and scrape the pan. Let it reduce by about half to concentrate flavour and remove sharp alcohol notes.
5. Create the sauce (important step):
   Add lemon juice and a splash of reserved pasta water. Stir vigorously — the starch in the water emulsifies with oil to create a light, glossy sauce.
6. Combine everything:
   Add pasta and prawns back into the pan. Toss continuously until everything is coated evenly in sauce.
7. Finish fresh:
   Turn off heat and add parsley. Adjust seasoning with salt, pepper, or extra lemon juice if needed.

Key Nutrients & Benefits

High-quality lean protein from prawns supports muscle recovery, garlic provides immune support, lemon adds vitamin C, and olive oil provides healthy fats for heart health.

Macros (approx per serve)

• Calories: 400–550 kcal
• Protein: 25–35g
• Carbs: 45–70g
• Fats: 8–18g (light, olive oil based)

Smart Swaps & Variations

• Wholewheat pasta — higher fibre, slower digestion.
• Chilli oil finish — adds deeper heat and richness.
• Add spinach or rocket — increases nutrients and freshness.
• Swap prawns for chicken — more filling, slightly higher fat.
• Gluten-free pasta — keeps dish accessible without changing flavour profile.