Use the seafood staple in these fuss-free meals that are ready in a flash
Prawn & harissa spaghetti
SERVES 2 PREP 5 mins COOK 15 mins EASY
Cut 100g long-stemmed broccoli into thirds, then cook in a pan of boiling water for 1 min 30 seconds. Drain and set aside. Cook 180g spaghetti following pack instructions, then drain, reserving a ladleful of the cooking water. Meanwhile, heat 2 tbsp olive oil in a large frying pan over a low heat and fry 1 large garlic clove, lightly crushed, for 2 mins. Scoop out and discard the garlic clove, leaving behind the garlic-flavoured oil. Halve 150g cherry tomatoes and fry in the garlic oil for 5 mins until beginning to soften and turn juicy. Stir in 150g peeled raw king prawns and cook for 2 mins until turning pink. Stir in 1 tbsp rose harissa paste and the zest of 1 lemon. Toss through the cooked spaghetti, reserved cooking water and the broccoli. Season and serve.
PER SERVING 511 kcals • fat 13g • saturates 2g • carbs 72g • sugars 6g • fibre 7g • protein 22g • salt 0.9g
Stir-fried prawn & pineapple rice
SERVES 4 PREP 10 mins COOK 15 mins EASY
Cook 140g basmati rice following pack instructions, then tip into a sieve and rinse under cold running water to cool. Drain. Meanwhile, slice 8 spring onions, separating the white and green parts. Beat 2 eggs in a jug. Heat 2 tsp sunflower oil in a non-stick pan over a medium heat and fry the spring onion whites for 2 mins. Add 1 green pepper, deseeded and cut into chunks, and cook for 1 min, then add 140g pineapple, cut into chunks, and cook for 1 min more. Stir in 3 tbsp Thai green curry paste and 4 tsp light soy sauce. Add the rice and stir-fry until piping hot, then push it to one side of the pan and pour the egg into the other, scrambling to set. Stir in 140g frozen peas and 250g raw or cooked prawns. Add a 225g can bamboo shoots, drained, and cook for 2 mins until the prawns are hot. Top with the spring onion greens, the juice of 1 lime and a handful of coriander leaves.
PER SERVING 311 kcals • fat 10g • saturates 2g • carbs 32g • sugars 7g • fibre 6g • protein 21g • salt 2.9g
Prawn & aubergine curry
SERVES 2 PREP 2 mins COOK 18 mins EASY ❄
Heat 1 tsp vegetable oil in a deep frying pan over a medium-high heat and fry 1 aubergine, cut into 1cm chunks, with a pinch of salt for 5 mins until lightly golden. Stir in 1-2 green or red chillis, sliced, and a thumb-sized piece of ginger, peeled and grated, along with 1 tsp ground turmeric and 2 tsp ground cumin. Pour in a 400g can cherry tomatoes and simmer for 10 mins until thickened. Stir in 150g peeled raw prawns and simmer for 2-4 mins until pink. Remove from the heat and add 2 tbsp dairy-free coconut yogurt and the juice of 1 lime. Stir in a small handful of coriander leaves, chopped. Warm 2 rot
