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
- 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
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.