Mediterranean Diet Creamy Prawn Pasta
Indulge in the vibrant flavors of the Mediterranean with this Creamy Prawn Pasta, a wholesome dish that combines the rich, creamy texture you crave with the health-conscious ingredients of the Mediterranean diet. Made with whole wheat pasta, succulent prawns, and a luscious Greek yogurt-based sauce infused with garlic, cherry tomatoes, and a splash of white wine, this recipe offers a guilt-free way to enjoy pasta night. Fresh baby spinach, a burst of lemon juice, and fragrant basil elevate the flavor profile while keeping it light and refreshing. Ready in just 35 minutes, this easy and nutritious meal is perfect for weeknight dinners or entertaining guests. Packed with protein and Mediterranean staples like extra virgin olive oil, this pasta is as nourishing as it is delicious. Treat your taste buds to a balanced, creamy delight!
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Recipe Information
Ingredients
- 250 grams whole wheat pasta
- 2 tablespoons extra virgin olive oil
- 400 grams large prawns, peeled and deveined
- 3 units garlic cloves, minced
- 150 grams cherry tomatoes, halved
- 100 grams baby spinach leaves
- 1 unit lemon, juiced
- 100 milliliters dry white wine
- 120 grams low-fat Greek yogurt
- 10 grams fresh basil leaves, chopped
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Drain the pasta, reserving a cup of the cooking water, and set aside.
In a large skillet over medium heat, add 1 tablespoon of olive oil. Add the prawns, season with salt and pepper, and cook for 2-3 minutes on each side, or until they are pink and opaque. Transfer the prawns to a plate and set aside.
In the same skillet, add the remaining olive oil and minced garlic. Sauté for about 1 minute until fragrant, being careful not to burn the garlic.
Add the cherry tomatoes to the skillet and cook for about 4-5 minutes, until they start to soften and release their juices.
Pour in the white wine and lemon juice, allowing the mixture to simmer for about 3 minutes, reducing slightly.
Lower the heat, stir in the Greek yogurt, and whisk until smooth. If the sauce is too thick, add some reserved pasta water until you reach the desired consistency.
Add the baby spinach to the sauce, stirring until wilted.
Return the prawns to the skillet, tossing them in the creamy sauce to coat.
Add the cooked pasta to the skillet, mixing everything until the pasta is well coated.
Sprinkle chopped basil over the pasta, and adjust seasoning with additional salt and pepper to taste before serving.
Nutrition Facts
Calories |
1235 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 770 mg | 257% | |
| Sodium | 2913 mg | 127% | |
| Total Carbohydrate | 102.0 g | 37% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 22.4 g | ||
| Protein | 124.7 g | 249% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 590 mg | 45% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 2705 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
