Mediterranean Diet Creamy Prawn Pasta
Indulge in the wholesome decadence of Mediterranean Diet Creamy Prawn Pasta—a light yet creamy dish that combines nutritious whole wheat pasta with tender, sautéed prawns, and a refreshing medley of cherry tomatoes and spinach. This quick and healthy recipe features a luscious sauce made with low-fat Greek yogurt, tangy lemon juice, and a splash of dry white wine, delivering rich flavor without the heaviness of traditional cream-based sauces. Chopped basil and freshly ground pepper add a fragrant finishing touch, making this Mediterranean-inspired pasta a perfect choice for weeknight dinners or special occasions. Ready in just 35 minutes, this recipe balances nutrition with indulgence and is sure to become a family favorite.
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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
Directions
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
Add the cherry tomatoes to the skillet and cook for about 4-5 minutes, until they start to soften and release their juices.
Step 5
Pour in the white wine and lemon juice, allowing the mixture to simmer for about 3 minutes, reducing slightly.
Step 6
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.
Step 7
Add the baby spinach to the sauce, stirring until wilted.
Step 8
Return the prawns to the skillet, tossing them in the creamy sauce to coat.
Step 9
Add the cooked pasta to the skillet, mixing everything until the pasta is well coated.
Step 10
Sprinkle chopped basil over the pasta, and adjust seasoning with additional salt and pepper to taste before serving.
Nutrition Facts
| Serving size | (1223.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1234.7 |
| Total Fat 34.6g | 0% |
| Saturated Fat 6.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 770.4mg | 0% |
| Sodium 2912.6mg | 0% |
| Total Carbohydrate 102.0g | 0% |
| Dietary Fiber 17.5g | 0% |
| Total Sugars 22.4g | |
| Protein 124.7g | 0% |
| Vitamin D 43.2IU | 0% |
| Calcium 589.9mg | 0% |
| Iron 8.7mg | 0% |
| Potassium 2705.3mg | 0% |
Source of Calories