Prawn lemon & chilli courgetti – 394 calories

This is an easy peasy lemon squeezy (literally) recipe and takes just a few minutes to make!


Preparation Time:  10 mins

Cooking Time:  5 mins

Serves:  2

Calories per serving:  394


Red chilli – ½ Tsp/1.5g

1 x shallot

Courgette – 2 Courgettes/448g

Olive Oil – 1 Tbsp/15ml

King Prawns, Peeled – 170g

Peppers, Chilli, Dried, Whole, Red, Schwartz-1 Tsp/0.5g

Zest and juice of half a lemon

Creme Fraiche (full fat) – 50g

Soft Cream Cheese (full-fat) – 30g

Dried Parsley – ½ Tsp/0.5g

Pine Nuts – 7g

Fine Egg Noodles – 1 Block/63g



Peel and finely dice the shallot.  Julienne the courgette into fine strands. Peel and chop the garlic close. Zest and juice the lemon. Finely chop the chilli. Toast the pine nuts under the grill or in a dry pan until golden brown.

Cook the noodles as per the instructions – drain and set aside keeping warm.

Heat a large frying pan over a medium heat and add the olive oil. Add the chopped shallot and fry gently for 2 – 3 minutes.  Then add the courgette, garlic and chilli flakes and fry for around 5-6 minutes until softened.

Add the parsley, lemon juice and zest and continue to cook for one minute. Add the creme fraiche, cream cheese and the prawns and continue to cook over a low heat for around 2 minutes until the prawns and sauce are warmed through.

Serve into two large bowls and top with the toasted pine nuts.

Nutrition Data Per Serving

Calories (kcal) 394.6
Carbohydrate (g) 28.4
Fat (g) 21.2
Fibre (g) 3.6
Sodium (g) 0.868
Fruit & Veg 3.4
Protein (g) 22.8

Leave a Reply