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Main mealBalancedMediterraneanFish & seafood€€€

Whole Wheat Spaghetti with King Prawns in White Wine Garlic Sauce

Name: Whole Wheat Spaghetti with King Prawns in White Wine Garlic Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 160 g Pasta, dry, whole grain, spaghetti; 300 g PERFECT PRAWNS; 4 clove Garlic, raw; 2 tbsp Oil, olive, extra virgin; 100 ml Alcoholic beverage, wine, table, white; 15 g Butter, stick, unsalted; 0.5 piece Limes, raw; 1 bunch Parsley, fresh; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

Prepare juicy prawns in a white wine garlic sauce with whole wheat spaghetti, combining Mediterranean elegance with healthy balance for the perfect lunch or dinner.

Prep time10 min

Cook time15 min

Total time25 min

Servings2

Recipe

Pasta, dry, whole grain, spaghetti160 gPERFECT PRAWNS300 gGarlic, raw4 cloveOil, olive, extra virgin2 tbspAlcoholic beverage, wine, table, white100 mlButter, stick, unsalted15 gLimes, raw0.5 pieceParsley, fresh1 bunchSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Large pasta pot,Wide pan,Knife and cutting board,Spatula or tongs

Per servingTotal

Calories:632.1 kcal1264.2 kcal

Protein:32.7 g65.4 g

Carbohydrates:65.9 g131.7 g

Fiber:8.4 g16.7 g

Water:82.2 ml164.3 ml

Fat:22.8 g45.5 g

Micronutrients

Sugar:3.4 g6.7 g

Saturated fat:6.2 g12.3 g

Cholesterol:206.7 mg413.3 mg

Sodium:355 mg709.9 mg

Potassium:630.9 mg1261.8 mg

Calcium:149.3 mg298.5 mg

Iron:4.9 mg9.8 mg

Magnesium:111.5 mg223 mg

Zinc:2.7 mg5.4 mg

Phosphorus:314.4 mg628.7 mg

Vitamin C:26.7 mg53.4 mg

Vitamin A:114.9 µg229.7 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1In a large pot of salted water, cook the whole wheat spaghetti according to the package instructions (al dente). Before draining, reserve 100 ml of the cooking water.
2Heat olive oil in a wide pan. Add the prawns and cook over high heat for about 1 minute on each side, until they turn pink. Remove the prawns from the pan and keep them warm.
3In the same pan, add the garlic and chili. Sauté for just 30 seconds, until the garlic becomes fragrant but not browned. Pour in the white wine and let it reduce by half.
4Stir the butter and 50 ml of the reserved pasta water into the pan. Mix until you get a slightly creamy emulsion.
5Add the spaghetti and prawns to the pan. Add the lime juice, zest, and parsley. Mix everything well over medium heat so the sauce coats the pasta. If the dish is too dry, add the remaining cooking water.
6Season with salt and pepper to taste. Serve immediately while the dish is still hot and juicy.

Nutritional benefits

Thanks to the combination of whole grains and protein from the prawns, this meal provides stable energy and helps maintain muscle mass.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.