Creamy King Prawn and Courgette Spaghetti is a delightful dish that combines tender seafood and fresh vegetables in a rich, luscious sauce. This meal is not only satisfying but also brings a variety of flavors and textures to the table. As seafood and pasta pair remarkably well, adding courgette offers a healthful, low-carb element to this indulgent dish.
Nutritional Benefits of King Prawns
King prawns, often referred to as giant shrimp in some regions, are a popular choice for many recipes. They are known for their sweet, delicate flavor and firm texture. Not only do they contribute to the dish’s taste, but they also offer various health benefits.
- High in Protein: King prawns are a great source of protein, which is essential for muscle repair and growth. A 3-ounce serving of cooked king prawns can provide around 24 grams of protein.
- Low in Calories: With approximately 140 calories per serving, they are an excellent option for individuals aiming to manage their weight.
- Rich in Nutrients: They contain important vitamins and minerals, including Vitamin B12, selenium, and iodine, which support various bodily functions.
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The Role of Courgettes
Courgettes, also known as zucchini, are a popular summer squash that adds a fresh taste and appealing crunch to dishes. They are low in calories and high in vitamins, making them a highly nutritious addition.
- Low-Calorie Content: Courgettes are primarily composed of water, making them hydrating and low in calories.
- Fiber-Rich: They contain dietary fiber, contributing to digestive health and aiding in creating a satisfying dish when mixed with other ingredients.
- Versatile Ingredient: Courgettes can be spiralized into noodles or ribbons, offering a unique alternative to traditional pasta. This technique enhances the dish’s visual appeal while reducing carbohydrates.
Creamy Sauce: The Heart of the Dish
The creamy sauce is the cornerstone of Creamy King Prawn and Courgette Spaghetti. It envelops the prawns and courgettes, adding richness and flavor. This sauce typically consists of elements like cream, garlic, and cheese, leading to a luxurious mouthfeel.
- Cream: The use of heavy cream provides the necessary richness. Although indulgent, it allows for variations with lighter alternatives, like half-and-half or Greek yogurt, without compromising the dish’s essence.
- Garlic: Garlic infuses a fragrant aroma and depth of flavor, complementing the seafood and vegetables beautifully. Garlic is also known for its numerous health benefits, including anti-inflammatory properties.
- Cheese: Parmesan or similar hard cheese is often included for an additional layer of flavor. Its umami notes elevate the dish and provide a satisfying finish.
Conclusion
Creamy King Prawn and Courgette Spaghetti is an exquisite choice for both special occasions and weeknight dinners. With its combination of tender prawns, fresh courgette, and a luxuriously creamy sauce, this dish offers a delightful experience for the taste buds.
Moreover, its nutritional value is an added bonus, making it both a delicious and sensible choice for any culinary enthusiast. Whether enjoyed in the tranquility of home or presented at a dinner party, this pasta dish is sure to impress and satisfy all who partake.
Creamy King Prawn & Courgette Spaghetti Recipe
Ingredients
- Garlic clove x2
- Courgette
- Raw peeled king prawns (171g)
- Vegetable stock mix (5.5g)
- Crème fraîche (80g)
- Italian hard cheese (20g)
- Spaghetti (190g)
Instructions
Boil a kettle.
Prepare the courgette:
- Top, tail, then slice courgette[s] into discs.
- Slice each courgette disc into matchsticks.
Prepare the garlic:
- Peel and finely chop (or grate) garlic.
Cook the courgette:
- Heat a large, wide-based pan (preferably non-stick) with a generous drizzle of olive oil over medium-high heat.
- Once hot, add chopped garlic and courgette matchsticks with a pinch of salt; cook for 5-7 minutes or until softened.
Cook the spaghetti:
- While courgette is cooking, add spaghetti to a pot of boiling water with a large pinch of salt; bring to a boil over high heat.
- Cook spaghetti for 8-10 minutes or until cooked with a slight bite.
- Drain cooked spaghetti, reserving a cup of starchy pasta water.
Prepare the cheese:
- Peel the Italian hard cheese until there is a pile of cheese shavings.
- Grate any remaining Italian hard cheese.
Cook the prawns:
- Re-boil half a kettle.
- Once courgette has softened, drain king prawns; add them to the pan and cook for 4-5 minutes or until cooked through.
Combine ingredients:
- Once prawns are cooked, add vegetable stock mix to the pan with 50ml [65ml] [85ml] boiled water; mix well.
Finish the dish:
- Remove pan from heat and add crème fraîche, drained spaghetti, and grated Italian hard cheese.
- Season with black pepper and stir until the sauce begins to stick to spaghetti.
Serve:
- Serve the creamy king prawn & courgette spaghetti topped with Italian hard cheese shavings.
- Season with a grind of black pepper and a drizzle of olive oil.
- Enjoy!
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