Garlic Shrimp with Zucchini Noodles

Why it works

Swapping pasta for courgette noodles cuts the refined-carb load right down while keeping the meal satisfying. Prawns are very lean protein, and the flavour comes from garlic, chilli and good olive oil rather than a heavy sauce.

Ingredients

• 300 g raw peeled prawns
• 3 courgettes, spiralised or cut into ribbons
• 3 cloves garlic, thinly sliced
• 1 pinch chilli flakes
• 2 tbsp extra-virgin olive oil
• 1/2 lemon
• 1 handful parsley, chopped
• to taste salt

Method

1. Pat the prawns dry with kitchen paper and season lightly with salt. If your courgette noodles look wet, spread them on a clean tea towel and pat dry too - excess water makes the dish watery.
2. Warm the olive oil in a large frying pan over medium heat. Add the garlic and chilli flakes and cook gently for about a minute, until the garlic smells sweet but has not coloured.
3. Turn the heat up to medium-high, add the prawns in a single layer and cook for 2-3 minutes, turning once, until they are pink and opaque and curled into a loose C shape (a tight O means overcooked).
4. Add the courgette noodles and toss with tongs for 1-2 minutes, just until they soften and warm through but still have bite.
5. Take off the heat. Squeeze over the lemon, add the parsley and a pinch of salt, and toss once more.
6. Serve immediately, lifting the noodles with tongs and leaving most of the watery liquid in the pan.

Swaps

Chicken strips instead of prawns - cook them 5-6 minutes until done before adding the noodles.