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- Diet & lifestyle
- Vegetarian meals
A quick and easy, comforting dinner made with prawns, fresh spinach and courgetti instead of pasta.
11 people made this
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 2 courgettes, sliced into strands using a spiraliser
- 1/2 onion, minced
- 1 tablespoon chopped garlic
- 1/4 teaspoon salt, or to taste
- 2 tablespoons butter
- 450g prawns, peeled and deveined
- 1 teaspoon minced garlic
- 170g fresh spinach
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried chilli flakes
- pinch salt, or to taste
- 1/2 teaspoon freshly ground black pepper
MethodPrep:10min ›Cook:15min ›Ready in:25min
- Heat 1 tablespoon butter and olive oil together in a large pan over medium heat; cook and stir courgette, onion, chopped garlic and salt until courgette strands are tender and onion is translucent, about 5 minutes. Transfer mixture to a bowl.
- Heat 2 tablespoons butter in the same pan; cook and stir prawns and minced garlic until prawns are just pink, 3 to 4 minutes. Add spinach, lemon juice, chilli flakes, salt and pepper; cook and stir until spinach begins to wilt, 3 to 4 minutes. Add courgette mixture; cook and stir until heated through, 2 to 3 minutes.
Reviews & ratingsAverage global rating:(215)
Reviews in English (168)
Absolutely gorgeous and surprisingly filling. I served it with pan seared baby gem lettuce on the side.-01 Sep 2016
This was fabulous! Here are some tips to make the most out of this meal:1) I used 2 green and 2 yellow squash. I did this for flavor, nutrition and color. In my opinion, using only 2 will not be enough.2) I cooked the garlic and onions alone first for 5 min on medium-low to enhance the garlic flavor and the onions would be soft.3) I then added the zoodles and cooked for only 2 min. Squash has a high water content and cooking for 5 min. will make them sweat and get mushy. I really just wanted to blend the flavor together because I knew they would be added back to pan later with the shrimp.4) Off to the side, i marinated the shrimp in the garlic, lemon, salt, crushed pepper and a little EVOO in advance while I prepped and cooked everything else (like 15-20 min). I think this makes a world of a difference rather than seasoning straight in the pan.Hubby and I licked our plates clean! Also an alternative for those who don't have a spiralizer is to use a julienne peeler. It's more time consuming, yet it's something most of us have handy so you don't have to run to the store and buy another gadget.-08 Apr 2016
by Jim Crosby
Used my spiralizer for the first time on this recipe. Everyone loved it! Added a touch of parmesian on my dish just to try it, tasted great. On another section of the dish I tried a light sprinkle of Old Bay. Brings a whole new meaning to the dish. Just tryng different things since I'm starting a whole new adventure in cooking.-02 Apr 2016
- 4–5 tbsps of olive oil
- 3 garlic cloves
- Zest and juice of ½ lemon
- Pinch of Espelette pepper
- 20 peeled raw prawns (shrimp)
- 5 courgettes (zucchini)
- 125g (4½ oz) of cherry tomatoes, halved
- A few basil leaves
- Mix together 2 tablespoons of olive oil, 1 finely chopped garlic clove, the lemon zest, a pinch of Espelette pepper and a pinch of salt. Pour over the prawns and leave to marinate for 10 minutes.
- Meanwhile, shred the courgettes using a julienne peeler or a spiralizer.
- Finely chop the remaining garlic cloves. Heat 2 tablespoons of olive oil in a frying pan (skillet). Sauté the courgette spaghetti with the garlic for 2 minutes over a high heat. Season with salt and pepper. Set aside.
- Sauté the prawns for a few minutes in the same pan. Set aside. Add some more oil to the pan if necessary and stir-fry the cherry tomatoes until golden, then deglaze with the lemon juice and 2 tablespoons of water.
- Return everything to the pan and reheat quickly. Serve with the basil leaves.
Recipe courtesy of Super Spiralized by Orathay Souksisavanh & Vania Nikolcic, photography © Charlotte Lascève (Hardie Grant, £7.99)
Garlic Prawn and Vegetable Courgetti
Courgetti? Otherwise known as Courgette “spaghetti”.
For those who haven’t heard, the latest thing in food is spiralising. Using a pretty nifty device you can transform everyday vegetables into exciting things. For my birthday this year my Dad bought us a “Super Spiral Schneider”, which apart from being fun to say, was something that unfortunately ended up unused in a cupboard. I got the idea of creating spiral shaped foods, but thought it may be a bit of a fad with limited uses… until now.
Fun and easy to make with the added bonus of being really tasty!
Like prawns in your pasta? Try this Spicy Prawn and Squid Linguini Recipe!
Recently Lucy and I decided to go on a little health drive, partly because I’ve been taking my “official cake tester” role too seriously since starting Globe Scoffers! Looking for ways to reduce our carb intake we realised that spiralising veg and using it in place of pasta could be a great way to start.
So we gave it a go with this recipe and I’m pleased to say the results were amazing! Not only did the courgette have a great fresh flavour it also gave an interesting crunch to the dish which brought a new twist to the idea of spaghetti. It also carried the sauce well and is incredibly easy to do!
Pin with me!
I’d really recommend you getting yourself a spiraliser. Ours came from Amazon. They’re a great gadget to have around and we’ve only just started exploring the possibilities. Get yourself one now!
I wouldn’t recommend reheating prawn stir fry if you can avoid it. Firstly prawns overcook very easily and the act of reheating them will most certainly make them tougher. Secondly the courgette noodles will be a lot soggier. The dish takes literally about 7-8 minutes to cook so if you want to eat a couple of nights in a row then prep everything and cook it from scratch both times.
If you do have leftovers though and you do want to reheat then it certainly won’t do any harm – and it will still taste great – there will just be some loss of texture. The best way to reheat is on the hob over a medium high heat until warmed through. You could use the microwave – but it will smell quite strong – you have been warned!
If you are a fan of stir fry, Asian inspired dishes then also check out this fakeaway chicken chow mein (which can also be made with courgette noodles to reduce carbs).
Courgetti ‘Spaghetti’ with Avocado Pesto and Prawns
Tonight I had my friend Matilda staying with me from Sweden, and last time she was over I saw her eyeing up my spiraliser! Deciding to have a girl’s night in tonight, we settled on cooking a meal together and opening a bottle of wine so we’d have time for a proper catch-up! I thought a recipe revolving around the Spiralizer would be fun as she’d never used one before (and she likes the same healthy food as I do!) and she’s a big avocado lover so dinner tonight was really a no brainer!!
I set her up with the Spiralizer and she got to work with the courgettes, while I made the pesto.
I use this Spiralizer. It’s inexpensive and so easy to use and clean that it’s worth every penny.
It was so easy, just a case of adding everything into the food processor and blending it. The only extra step I had, was to toast the pine nuts in a frying pan until they were slightly browned (you could even buy pre-toasted pine nuts to eliminate this step).
Amazing looking (and smelling) fresh basil!
I added the toasted pine nuts (keeping a few back to top the dish with at the end), basil, avocado, garlic and parmesan (making sure to grate a small amount first to use as a topping later) to the food processor, along with a generous sprinkling of black pepper and a small amount of sea salt. Then I pulsed everything until it was smooth, scraping down the sides a couple of times to make sure that everything was incorporated.
By this time the spiralised courgette was ready so we put this on to steam. A couple of minutes is all it takes so that the courgetti stays fairly al-dente and doesn’t get too mushy.
Then I put the prawns on to cook. Cooking them from raw they take literally 2mins in a pan with a small amount of oil. As soon as they have turned from grey to completely pink, they are ready – don’t overcook them or they will go rubbery and hard.
That was it…everything was prepared, and now all we had to do was put the dish together. I stirred half of the pesto through the courgette spaghetti and then plated it into our bowls. I put another dollop on top with the prawns, pine nuts, basil,some grated parmesan, some more black pepper and a bail leaf and we were ready to eat.
The whole meal from start to finish came together in about 10mins, leaving us plenty of time to sit down and have a proper girlie catch-up over dinner and a bottle of Chablis that Matilda had bought! It seemed like a small portion, but the richness of the sauce meant that it was a very filling dinner. Creamy from the avocado and parmesan, it felt very decadent but not oily or greasy as some pesto can be. You also can’t beat the taste of fresh basil, the whole meal was fresh but still felt comforting like a pasta dish should, and the addition of the prawns for extra protein kept us full until brunch the next day.
There are so many ways you can change this up aswell. If you don’t like seafood, you could use chicken instead or leave the protein off altogether and use roasted vegetables to make it a vegetarian dish. Next time I might use coriander in the pesto and see how that works out, or you could spiralise butternut squash or another vegetable in place of the courgettes (or just use pasta if that’s your thing)! To make it Paleo you can leave the parmesan out of the pesto – it’s very adaptable for most diets!
I made a similar dish of Courgetti Aglio E Olio with Shrimp which is a garlic and chilli version if you like things a bit spicier.
Garlic and prawn and pesto courgetti
Dean Edwards' recipe is a great one to try in January - it's healthy and filling and cuts out the carbs by replacing usual spaghetti with courgetti!
4 large courgettes cut on a spiraliser or julienne peeler Approx. 500g 400g raw prawns 2 cloves garlic ½ tsp dried chilli flakes 15g butter Small squeeze lemon juice
Large bunch of fresh basil ½ clove garlic 40g walnuts 60ml extra virgin olive oil 60g Parmesan cheese grated Lemon juice to taste 150g sunblushed tomatoes to serve
To make the pesto place the basil into a mini blender along with the walnuts, garlic and oil then blend until you have a loose consistency, season to taste with lemon juice salt and pepper, finally stir through the Parmesan cheese
Make the courgette noodles by making ribbons with a vegetable peeler then chopping lengthways, alternatively use a spiraliser or julienne peeler, set to one side
Heat a frying pan then add a splash of oil, add the prawns and cook until starting to turn pink - this will take around 1 minute - then throw in the butter, garlic and chilli flakes and cook for a further minute. Finally squeeze in the lemon juice and season with salt and pepper.
Heat a large pan over a medium heat then add in a small splash of oil. Cook the courgette noodles for 1-2 minutes over a medium heat. Stir the pesto through the noodles.
Serve into bowls then top with the prawns, sun blushed tomatoes and a final grating of Parmesan
Prawns & Tomato Courgetti
Add the olive oil to a medium pan and sauté the shallots over a low heat for 5-7 minutes.
Turn the heat up a little, create a well in the shallots and sprinkle in the garlic.
Cook over a low / medium heat to turn the garlic nut brown. As soon as the garlic has turned, add the tinned tomatoes, crush the chilli into the sauce and add a little water or unsweetened almond milk (no more than 100ml).
Cook gently for 10 minutes and wait for the oil to rise to the surface. Half way through, add the baby plum tomatoes.
Thinly slice the courgettes into strips.
Add the courgetti to salted, boiling water and blanch for 3-5 minutes.
Once the sauce has thickened, add the mascarpone and stir it in.
Add the prawns to the sauce and cook for 3-5 minutes over a medium heat.
Add the courgetti to the pan and fully combine with the prawns and sauce.
Serve in a pasta bowl with a drizzle of olive oil and shards of parmesan cheese.
Original recipe of the week: Courgetti with Spicy Prawns
We’ve always liked squashes, and particularly summer squashes like courgettes. So it’s safe to say that we’ve really been loving the recent courgetti craze! A fantastic alternative to pasta, it makes a healthier and lighter option at mealtimes, and especially at dinner when many of us might be trying to avoid those pesky carbs.
This week, we’ve teamed delicious courgettes with some jazzed-up prawns, tossed with coriander, peppers, lime, chillies and garlic. It’s always amazing how so few ingredients can come together so well, but these are honestly so delicious with the prawns! What’s even better is this dish takes no time at all to make, and can go from chopping board to plate in less than 20 minutes!
Courgetti with Spicy Prawns
Prep time: 10 minutes
Cook time: 10 minutes
2 medium courgettes, spiralised (or very finely cut with a vegetable peeler)
175g raw king prawns
½ green chilli (medium heat), finely chopped
½ red chilli (medium heat), finely chopped
½ sweet, pointed red pepper, finely diced
2 tbsp fresh coriander, finely chopped
1 garlic clove, finely chopped
1 lime, squeezed
¼ tsp hot chilli powder
2 tbsp olive oil
½ tbsp butter
Salt and pepper to taste
1. Dice your pointed red peppers, chop your chillies, garlic and coriander.
2. Spiralize your courgettes and cut evenly to make into courgetti.
3, Heat 1 tbsp of oil and the butter on medium heat in a large frying pan and once hot, add in your peppers and fry lightly until they start to soften.
4. In a separate pan, add the remaining oil and bring up to heat before adding in your courgetti and seasoning. Toss lightly until slightly softened, remove from the heat and drain any excess water from the courgetti.
5. Add in the prawns to your peppers and once they start to turn pink, turn them and add in the garlic, chillies, coriander, chilli powder, salt and pepper.
6. Stir until well combined and the prawns are pink and opaque all the way through. Stir in the lime juice and remove from the heat.
7. Divide your sautéed courgetti into two plates and top with the prawns and the pepper mix.
Courgetti Aglio E Olio with King Prawns
Apparently there is a courgette (zucchini) shortage in London (I’m actually not joking) that I was completely unaware of. My mum told me about it – it’s been on the news and everything! From what I’ve been hearing, everyone is on a New Year’s Health Kick and there’s some serious detoxing and spiralizing going on and courgettes are a sought after commodity! So when I saw some in my local supermarket I grabbed them I decided to jump on the band wagon. The classic Italian Dish of Spaghetti Aglio E Olio (Garlic, Chilli & Olive Oil) is one of my favourites so I decided to give it a re-vamp and make a lighter version for dinner. I would spiralize some courgette (zucchini) in place of the pasta to make a quick, easy and super-healthy weeknight supper.
Not having used my Spiralizer in a long time, it was time to get it out and give it a whirl. It really is so easy to use and the Spiralizer I have is also easy to clean. Very important as I know if it was a pain I just wouldn’t use it as much. All you do is slice off the ends of the courgette, place it in between the prongs and the blade and turn the handle. Out come the noodles and the whole process only takes a few minutes.
I did that first and then set it to one side while I prepared the rest of the meal. Firstly, I heated the olive oil in a frying pan, diced a red chilli and sliced up the garlic. I fried these of in a pan to soften them a bit and release the flavours (a couple of minutes).
While these were softening I zested a lemon (grated the rind) and when the garlic and chilli were ready I added this to the pan too. I added the King Prawns (Jumbo Shrimp) to the pan and cooked these until they turned from raw (grey) to pink (cooked). (You could always just use cooked prawns instead and they wont need as much cooking, just a gentle heat to warm them through). You have to be sure not to overcook prawns, otherwise they get quite hard and rubbery – a couple of minutes is fine, just until they have all changed colour. A traditional Spaghetti Aglio E Olio doesn’t have the prawns in it but I wanted to up the protein level in the dish to make it more filling and satisfying. Also I loved my previous recipe of Courgetti with Avocado Pesto and King Prawns and wanted to re-create some of the same flavours!
Tear the leaves from the coriander (cilantro) and chop them roughly while you are waiting for the prawns to cook. Add the spiralized courgette to the pan and heat gently to warm it through – you don’t need to cook it, it’s best almost raw so that it’s al denté (still has a bite to it)! At the last-minute add the chopped fresh coriander (cilantro), season well with salt and pepper and mix everything thoroughly so all the ingredients are well-distributed.
Then your healthy (and quick) meal is ready to serve! The meal was so fresh and so healthy but so full of taste. The hint of spice from the chilli and the tangy lemon paired so well with the prawns and the whole dish was delicious. As a bonus, you don’t get the heavy, weighed down feeling that you would after a big bowl of pasta! Give it a go, I’m sure you’ll love the courgetti and wont miss the pasta at all!
If you like the idea of this recipe, check out my round-up post of the best Courgetti Spaghetti recipes from around the web. Something there is sure to tempt you and give you a reason to get that Spiralizer out again!
Prawn Courgetti & Sweetcorn Fritters
You can buy courgetti (spiralized stands of courgette) in most supermarkets now – or spiralize your own to make these yummy prawn fritters. It’s a great way of getting some veg into reluctant young mouths as well…
Preparation: 10 minutes
Cooking: 15 minutes
4tbsp Pura Coconut Oil
100g plain flour
1 large egg
4 spring onions, finely chopped
2tsp finely chopped fresh red chilli
198g can sweetcorn, drained
150g peeled, cooked prawns (thawed if frozen)
2tbsp chopped fresh coriander
300g courgetti (spiralized courgettes)
Freshly ground black pepper
Green salad, to serve
Pour the Pura Coconut Oil into a large frying pan and set to one side. Sift the flour and salt into a large mixing bowl and add the egg and milk. Using a whisk, beat together to make a smooth, thick batter.
Add the spring onions, chilli, sweetcorn, prawns, coriander and courgetti to the batter. Season with black pepper and stir gently to mix.
Heat the oil, then use a ladle to add 3-4 separate scoops of batter to the frying pan. Cook gently for 2-3 minutes on each side. Avoid cooking at too high a temperature or the outside will be well done before the inside is cooked. Drain on kitchen paper. Repeat with the remaining batter until it is all used. Serve with a green salad.
If you can’t find spiralized courgettes and you don’t own a spiralizer, simply grate the courgettes instead.
If you’re unable to eat prawns use 150g crumbled feta cheese instead.