Prawns, Broccoli, Tomato, Peas, Garlic, Olive Oil & Pasta (gluten-free)

prawn broccoli pasta

This pasta dish is pretty regular on the rotation of meals I make. Only the other night, I used courgette/zucchini noodles instead of gluten-free brown rice pasta. Both were equally delicious, but one was grain-free and only 350 calories, and other loaded with rice and 585 calories. I provide you the calories for the calorie-counting folk, although, from experience, not all calories are equal. I won’t go into that now, but if you’d like, please read good calorie, bad calorie; eating on the wild side and in defense of food.

This dish is also super-quick to make. I can make it in 15 minutes (including prep), that’s because I toss everything into the same pot the pasta is cooking in. It’s all about timing though.

I love this dish because it’s a square meal, it contains protein, vegetables (or fruit – i.e. the tomato) and a starch. I know that a starch/grain isn’t always needed in our diet. Everything is tossed with a spicy (optional), garlicky olive oil. It’s simple. It’s easy to make. It’s scrumptious! Make. It. Today.


PRAWNS, BROCCOLI, TOMATO, PEAS, GARLIC, OLIVE OIL & PASTA

serves 2-3


Ingredients

  • 150 g (5.2 oz) gluten-free brown rice pasta*
  • 200 g (7 oz) broccoli, cut into florets
  • 2 Roma tomatoes, cut into chunks
  • 75 g (2.6 oz) frozen peas
  • 200 g (7 oz) deveined and shelled prawns
  • 2 tablespoons extra-virgin olive oil**
  • roasted garlic flakes, to taste
  • chili flakes, to taste
  • salt and pepper, to taste

* alternatively, you can use 4 small courgettes (zucchini) made into noodles using a spiral slicer, salted, rinsed, drained and patted dry

** if you’re not dairy-free, feel free to use butter instead of olive oil


Method

1. Bring a large pot of salted water to the boil.

2. Add pasta and stir, cook as per packet’s instructions^.

3. 5 minutes before the pasta has finished cooking, add the broccoli and cook for 4 minutes, then add the tomatoes, peas and prawns. Cook for 1 minute. Strain away water.

4. Season with olive oil, garlic flakes, chili flakes and salt and pepper. Toss and dish up. Enjoy!

^ Normally, I cook the rice pasta about 3-4 minutes less than the recommended length of time; this prevents the rice pasta from getting too soggy.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s