Name: Creamy prawn pasta
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 150g (5oz) wholewheat spaghetti; 1 tsp olive oil; 1 red chilli deseeded and finely chopped; 200g (7oz) courgettes wiped and coarsely grated; 100g (4oz) frozen peas; 150g (5oz) peeled prawns; 175g (6oz) cherry tomatoes halved; 4 spring onions trimmed and sliced; 100g (4oz) low-fat soft cheese with garlic and herb; 150ml (5 fl oz) skimmed or semi-skimmed milk; Freshly ground black pepper; 50g (2oz) rocket or watercress

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 15 minutes

Cook the pasta according to packet instructions.
Meanwhile, heat the oil in a non-stick pan and gently fry the chilli, courgette and peas over a low heat until just softened for 2 minutes. Add the prawns, cherry tomato halves and spring onions. Cook for a further 5 minutes.
Drain the spaghetti, reserving 4 tbsp of the cooking liquid and toss the spaghetti into the prawn and veggie mixture. Turn the heat down to very low.
Whisk together the reserved pasta water, soft cheese and milk and pour into the pan. Toss well to coat all the ingredients in the sauce and heat through until piping hot but don’t let the sauce bubble as it may split.
Divide between 2 serving bowls and season generously with ground black pepper. Top with a handful of rocket or watercress.

Energy 2326kJ 553kcal 28%

Carbs 66.2g -

Fibre 14.6g 49%

Fat 12.3g Low 18%

Saturates 5.7g Low 29%

Sugar 14.4g Low 16%

Salt 1.58g Low 26%

% = an adult's reference intake

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Ingredients

150g (5oz) wholewheat spaghetti

1 tsp olive oil

1 red chilli, deseeded and finely chopped

200g (7oz) courgettes, wiped and coarsely grated

100g (4oz) frozen peas

150g (5oz) peeled prawns

175g (6oz) cherry tomatoes, halved

4 spring onions, trimmed and sliced

100g (4oz) low-fat soft cheese with garlic and herb

150ml (5 fl oz) skimmed or semi-skimmed milk

Freshly ground black pepper

50g (2oz) rocket or watercress

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