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Whole Wheat Spaghetti with King Prawns in White Wine Garlic Sauce
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 time
10 min
Cook time
15 min
Total time
25 min
Servings
2
Recipe
Pasta, dry, whole grain, spaghetti
160 gPERFECT PRAWNS
300 gGarlic, raw
4 cloveOil, olive, extra virgin
2 tbspAlcoholic beverage, wine, table, white
100 mlButter, stick, unsalted
15 gLimes, raw
0.5 pieceParsley, fresh
1 bunchSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchPer servingTotal
Calories:632.2 kcal1264.4 kcal
Protein:32.7 g65.4 g
Carbohydrates:65.9 g131.8 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:631.3 mg1262.6 mg
Calcium:149.4 mg298.7 mg
Iron:4.9 mg9.8 mg
Magnesium:111.6 mg223.1 mg
Zinc:2.7 mg5.4 mg
Phosphorus:314.4 mg628.8 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
1
In 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.
2
Heat 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.
3
In 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.
4
Stir the butter and 50 ml of the reserved pasta water into the pan. Mix until you get a slightly creamy emulsion.
5
Add 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.
6
Season 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.