Protein Powerhouse: A Healthy Prawn and White Bean Spaghetti Dish
Discover the perfect protein-packed recipe with our healthy prawn and white bean dish. Packed with nutrients and flavor, this protein powerhouse will leave you feeling satisfied and nourished. Try it today for a delicious and nutritious meal option.
Overview of prawns and white beans as excellent protein sources
Oh my goodness, you won't believe how amazing prawns and white beans are as protein sources! These two ingredients pack a serious punch when it comes to their nutritional value. Prawns are not only deliciously succulent but are also rich in high-quality protein. They contain all the essential amino acids that our bodies need to build and repair tissues. On top of that, prawns are low in fat and calories, making them an ideal choice for maintaining a healthy weight. And let's not forget about white beans - they're like little protein powerhouses! With their abundance of fiber, vitamins, minerals, and antioxidants, white beans provide us with steady energy while helping to promote digestion and boost our immune system. So whether you're looking for a light seafood dish or a hearty plant-based meal, prawns and white beans have got you covered with their outstanding protein content!
How to properly prepare and cook prawns for maximum flavor
To properly prepare and cook prawns for maximum flavor, start by thawing frozen prawns in the refrigerator overnight or under cold running water. Once thawed, remove the shell, tail, and devein the prawns if desired. To enhance their taste, marinating them in a mixture of lemon juice, garlic, olive oil, and herbs such as parsley or dill can be incredibly effective. Allow the prawns to soak in the marinade for at least 30 minutes before cooking. For cooking methods that preserve their flavor best when cooked quickly, such as grilling or sautéing, preheat your grill or pan to high heat before adding a small amount of oil or butter. Cook the prawns for about 2-3 minutes per side until they turn pink and opaque throughout but avoid overcooking them as this can result in a rubbery texture. Lastly, serve immediately with a squeeze of fresh lemon juice and some additional chopped herbs for an explosion of deliciousness that is perfect for any casual seafood feast.
Additional ingredients to add to the healthy prawn dish for added nutrition
If you're looking to amp up the nutrition factor in your healthy prawn dish, there are a few additional ingredients you can consider adding. Firstly, opt for a generous serving of colorful vegetables like spinach, bell peppers, and broccoli. These veggies pack a punch with vitamins, minerals, and fiber. To further enhance the taste and nutritional value, throw in some toasted sesame seeds or slivered almonds for a delightful crunch and a boost of heart-healthy fats. Another great addition is ginger - this aromatic spice not only adds depth to the dish but also possesses anti-inflammatory properties that may benefit digestion and immune function. Finally, consider including a drizzle of lemon juice or zest for added freshness and vitamin C content. Overall, these extra ingredients will not only elevate the flavors but also provide an array of important nutrients to make your healthy prawn dish even more nourishing for your body! So go ahead and give it a try – your taste buds and health will thank you!
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Prawn and White Bean Pasta Small
NUTRITION
EQUIPMENT
- 1 Coloner
- 1 Cooking Pan
- 1 Oven Tray
- 1 Can Opener
Ingredients
Garlic Prawns
- 125 gr King Prawns
- 5 gr Garlic
- 1 tbsp Olive Oil
- 1 tsp White Pepper
Spicy White Bean Sauce
- 10 gr Onion
- 2 gr Garlic Minced
- 1 gr Red Chilli
- 8 gr Red Peppers
- 81 gr Tomatoes
- 1 tsp Cayenne Pepper
- 30 gr Pinto Beans
- 3 ml Lime juice
- 2 gr Parsley
- 2 tsp Olive Oil
- 10 gr Olives
- Salt To Taste
Roasted Cherry Tomatoes
- 24 gr Cherry Tomatoes
- 1 tbsp Olive Oil
- Salt & Pepper To Taste
Spaghetti
- 64 gr Whole Wheat Spaghetti
- 2 gr Fresh Parsley
Instructions
Roasted Cherry Tomatoes
- Preheat the oven to 200°C/400°F/gas mark 6.
- Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.
Spaghetti
- Cook the spaghetti according to the packet instructions. Drain and set aside.
Spicy White Bean Sauce
- While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
- Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
- Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.
Garlic Prawns
- In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.
Plate up
- To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Whole Wheat Pasta | 180 |
| Garlic Prawns | 100 |
| Spicy White Bean Sauce | 120 |
| Roasted Cherry Tomatoes | 20 |
| Parsley, Fresh | 2 |
Prawn and White Bean Pasta Medium
NUTRITION
EQUIPMENT
- 1 Coloner
- 1 Cooking Pan
- 1 Oven Tray
- 1 Can Opener
Ingredients
Garlic Prawns
- 150 gr King Prawns
- 1 cloves Garlic
- 1 tbsp Olive Oil
- 1 tsp White Pepper
Spicy White Bean Sauce
- 12 gr Onion
- 2 gr Garlic Minced
- 1 gr Red Chilli
- 10 gr Red Peppers
- 94 gr Tomatoes
- 1 tsp Cayenne Pepper
- 400 gr Pinto Beans
- 1 ml Limejuice
- 2 gr Parsley
- 1 tbsp Olive Oil
- 12 gr Olives
- Salt To Taste
Roasted Cherry Tomatoes
- 36 gr Cherry Tomatoes
- 1 tsp Olive Oil
- Salt & Pepper to taste
Spaghetti
- 71 gr Whole Wheat Spaghetti
- 3 gr Fresh Parsley
Instructions
Roasted Cherry Tomatoes
- Preheat the oven to 200°C/400°F/gas mark 6.
- Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.
Spaghetti
- Cook the spaghetti according to the packet instructions. Drain and set aside.
Spicy White Bean Sauce
- While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
- Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
- Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.
Garlic Prawns
- In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.
Plate up
- To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Whole Wheat Pasta | 200 |
| Garlic Prawns | 120 |
| Spicy White Bean Sauce | 140 |
| Roasted Cherry Tomatoes | 30 |
| Parsley, Fresh | 2 |
Prawn and White Bean Pasta Large
NUTRITION
EQUIPMENT
- 1 Coloner
- 1 Cooking Pan
- 1 Oven Tray
- 1 Can Opener
Ingredients
Garlic Prawns
- 175 gr King Prawns
- 6 gr Garlic
- 2 tbsp Olive Oil
- 1 tsp White Pepper
Spicy White Bean Sauce
- 13 gr Onion
- 2 gr Garlic Minced
- 1 gr Red Chilli
- 12 gr Red Peppers
- 108 gr Tomatoes
- 1 tsp Cayenne Pepper
- 40 gr Pinto Beans
- 1 ml Limejuice
- 2 gr Parsley
- 1 tbsp Olive Oil
- 13 gr Olives
- Salt To Taste
Roasted Cherry Tomatoes
- 49 gr Cherry Tomatoes
- 1 tsp Olive Oil
- Salt & Pepper to taste
Spaghetti
- 82 gr Whole Wheat Spaghetti
- 3 gr Fresh Parsley
Instructions
Roasted Cherry Tomatoes
- Preheat the oven to 200°C/400°F/gas mark 6.
- Place the cherry tomatoes on a baking tray, drizzle with olive oil and sprinkle with salt and black pepper. Roast in the preheated oven for 15-20 minutes until softened and slightly charred. Set aside.
Spaghetti
- Cook the spaghetti according to the packet instructions. Drain and set aside.
Spicy White Bean Sauce
- While the spaghetti is cooking, prepare the spicy white bean sauce. In a large frying pan or wok, heat the olive oil over medium heat. Add the onions, garlic, red chilli and red peppers, and sauté for 5-7 minutes until softened.
- Add the chopped tomatoes, cayenne pepper and paprika, and cook for a further 5 minutes until the tomatoes have broken down and the sauce has thickened.
- Add the drained and rinsed pinto beans to the pan, along with the sliced olives, lime juice and fresh parsley. Cook for a further 2-3 minutes until the beans are heated through. Season with salt to taste.
Garlic Prawns
- In a separate pan, heat the olive oil over medium-high heat. Add the raw prawns, minced garlic and white pepper, and cook for 2-3 minutes on each side until the prawns are pink and cooked through.
Plate up
- To serve, divide the spaghetti between four plates, top with the spicy white bean sauce and garlic prawns, and sprinkle with fresh parsley. Serve with the roasted cherry tomatoes on the side.
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Whole Wheat Pasta | 230 |
| Garlic Prawns | 140 |
| Spicy White Bean Sauce | 160 |
| Roasted Cherry Tomatoes | 40 |
| Parsley, Fresh | 2 |
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