Garlic King Prawns with Courgette Noodles

At last, I get to use my new spirilizer! It certainly made very light work of these courgette noodles. This grub-tastic meal is perfect for summer and it’s made in a jiffy!

I used two fresh chilli peppers, one red and one green, although they didn’t add the amount of heat I was expecting, which is surprising as I left the seeds in too! I guess it’s just the luck of the draw!

I splashed out and bought three packets of ‘Tesco Finest’ frozen jumbo raw king prawns. Each bag weighs 240g. They were on offer at £3.50 per bag, and as the only other ingredients were a couple of chilli peppers, garlic and courgettes, it didn’t actually work out too expensive per head. In addition, 240g per person may sound like a lot, but once they’re cooked, they do reduce in size somewhat. I’m not one for counting calories either, but even this amount of prawns was only 198 calories per person.

Be sure to defrost the prawns for a few hours before cooking.

Serves 3. Prep time: 10 minutes. Cooking time: 12 minutes

3 x 240g bags of raw king prawns (frozen)
2 large courgettes, sliced into noodles (or spirilized!)
2 fresh chilli peppers, finely chopped
4 garlic cloves, peeled and crushed
125ml white wine
juice of 1 lemon
2 tbsp coconut oil
Sea or rock salt and freshly ground pepper


1. Heat the coconut oil in a large lidded pan over a low heat. Add the garlic and cook for a couple of minutes.

2. Add the prawns and cook until pink and cooked through, 2-4 minutes, then remove from the pan.

3. Pour the wine, lemon juice and chilli, scraping up the bottom of the pan. Bring to the boil and let simmer until significantly reduced.

4. Add the courgette noodles and cook for another 3-4 minutes.

5. Return the prawns to the pan, season to taste, and give everything a good stir.

6. Serve immediately.





Because of their many nutritional benefits, prawns are considered to be among the healthiest foods in the world. Prawns are a great source of high quality protein, and provide some of the most important vitamins and minerals that make up a healthy diet. They are surprisingly low in calories and are made up of extremely healthy cholesterol.

Eating prawns regularly will provide the following nutritional benefits:

Eating prawns provides all nine amino acids in the right proportion for the body to function properly. In fact, 100 grams of prawns contains about 25 grams of protein, approximately the same as a similar amount of chicken or beef.

Prawns are extremely low in calories. Chicken contains about twice as much and beef three times as much.

Prawns are a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system.

While prawns contain higher than average amounts of cholesterol, they do not lead to higher cholesterol levels in the body due to their healthy fat profile. This is because they contain almost three times more Omega 3 Fatty Acid than they do Omega 6 Fatty Acid. Studies have shown that foods with high amounts of Omega 3 are associated with reduced risk of heart attacks and lower blood pressure. In fact, the cholesterol contained in prawns is vital for a healthy diet.

Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells.

Prawns contain significant amounts of iron, a mineral that is essential for the body to effectively distribute oxygen.

Eating prawns helps build strong bones because they contain phosphorous, copper and magnesium.

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