Mrs. Jackson Cooks

Life through food

Diet friendly pasta: pasta puttanesca with prawns

on March 1, 2011

I love this recipe. It is actually a a Special K diet recipe – but don’t let that put you off. It’s packed full of flavours and not a low fat anything in sight! I found it when I was on a diet and looking for dinners under 500 calories, and this is one of them. But I love it so much, I make it regularly, even when I’m not on a diet. Many people think they can’t eat pasta on a diet because its too many calories – but it’s not. Do not be scared of pasta. It’s brilliant, and this one will help you stay in shape too.

This is perfect if you had lots of good intentions in January that just didn’t materialise and now the warmer weather doesn’t seem so far off. You’re looking at your pasty white skin and wondering how you’ll ever look good for summer and your holidays (and that bikini!). You’re trying to diet but it seems so hard – well here is something for you. It’s got pasta, wine and cheese in it – and it’s less than 500 calories – you can indulge your senses without worrying about your diet. Or, if you’re not bothered about the diet – you’ll wear a swimsuit and invest in fake tan – it’ll all be fine – then you can still eat this – it’s super tasty and doesn’t feel ‘low fat’ at all. Because it’s not. It’s full of full fat things, just in moderation.

I would link to the original recipe but they require you to register to see it, so even if I did link it, you couldn’t see it. When I first got it I wrote it on the back of an envelope and it’s been stuck in my recipe binder, just like that, ever since! I love recipe binders. I’m always finding recipes in magazines, on the internet, from friends – and it’s a great way to keep them all in one place and not get them covered in food!

This is a tomatoey, spicy, herby recipe that’s very quick and simple to make. I can’t guarantee kids will like it – it depends if your kids like tomatoes and prawns, but its definitely one for during the week, when you’re tired and hungry and want to stay on the diet wagon. Or even if you’re not dieting – this will hit the spot.

Pasta puttanesca with prawns

Serves 2

  • 150g pasta shapes
  • 1 tbsp oil (I used olive)
  • 1 garlic clove, minced
  • 1 red chilli, finely chopped
  • 1 onion, finely chopped
  • 100ml white wine
  • 20 (ish) olives of your choice, halved
  • 12-14 raw king prawns, shelled (or use cooked but they’ll be more rubbery so put them in right at the end)
  • tin of tomatoes
  • handful of chopped fresh basil or parsley
  • salt & pepper
  • 30g parmesan, grated
  1. Boil the pasta according to the packet instructions
  2. Heat the oil in the pan on a medium heat and add the onion, garlic and chilli. Stir until the oil becomes infused with the garlic and chilli and the onion is softened.
  3. Add the wine, increase the heat and allow to bubble and reduce by about half.
  4. Add the olives, prawns and tomatoes, and seasoning, breaking up the tomatoes with a wooden spoon or spatula. Mix well to combine and reduce to a jammy consistency (5-10 mins).
  5. Add the fresh herbs, stir well and cook for a further 2 minutes.
  6. Add the pasta to the sauce, stir well then turn into bowls.
  7. Serve with a sprinkling of parmesan on the top and enjoy knowing you won’t regret it in the morning.
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