Long Read

Dietitian Chef K’s Prawn Rigatoni with Diced Carrots and Tender-stem Broccoli

Eating healthy doesn’t mean you can’t enjoy a rich, creamy prawn pasta thanks to this simple, low calorie dish. Perfect for a midweek treat or a cosy Friday night in, this pasta recipe is packed with protein and offers a taste of Italy right from your own kitchen.

Ready in 25 minutes

Serves 2 people

Creamy prawn rigatoni

Ingredients

Rigatoni pasta                250g

Cooked prawns              150g

Prawns raw                    100g

Tender stem broccoli    100g

Water

Carrots                             80g

Spring onion                    35g

Double cream                 30ml

Mascarpone                    30ml

1 clove garlic                   1

Hard cheese                  5g

Chopped parsley

Chopped chives

Salt and Pepper

Method

  1. Start by finely dicing all your vegetables onions carrots and crushing garlic, prep the broccoli by trimming into smaller sizes and slicing stalks.
  2. Cook the pasta in boiling water as instructed on the back of your packet.
  3. While your pasta is cooking start by sautéing the carrots for 2-3mins. Then add the onions, garlic and prawns cook for three to four minutes.
  4. Add broccoli and double cream and mascarpone, mix and simmer gently as it slowly thickens, don’t boil.
  5. Add pasta into the sauce, season with salt and pepper. Add chopped chives and chopped parsley.
  6. When desired thickness is achieved serve straight away
  7. Enjoy

Nutritionals

Per portion

Calories: 490kcals

Protein: 33g

Fat: 17g

Carbs: 50g

After some more healthy meals for weight loss? Check out my other recipe ideas here

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Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.


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