This recipe is part of a meal plan for an 800-calorie day (see below) from The Fast 800 by Dr Michael Mosley (Simon & Schuster, $29.99). You can read our interview with Dr Mosley and view his other meal plans here.
The combination of spiralised zucchini and spaghetti works really well here – giving the dish more body, while keeping the calories low.
- 50 g wholewheat spaghetti
- 2 tbsp olive oil
- 1 small garlic clove, crushed
- 200 g large raw frozen prawns, defrosted
- 2 medium zucchini, spiralised or very finely sliced (about 300g)
- ½ small lemon generous handful of fresh parsley or coriander, chopped
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
NON-FAST DAY: double the portion and add a large handful of salad leaves with a dressing such as Minted Mustard and Lime Dressing.
- Cook the spaghetti according to the packet instructions, ensuring it remains al dente. Drain it, reserving the water.
- Meanwhile, place the oil in a medium-sized frying pan over a medium heat. Sweat the garlic in it for 30 seconds, then stir in the prawns and cook them for about 3 minutes, before adding the spiralised zucchini (courgetti).
- Keep stirring for 2–3 minutes, and once the courgetti start to soften, add the spaghetti to the pan with a generous squeeze of lemon juice and 1–2 tbsp of the reserved pasta water (or hot water) to loosen the mixture. Bring the pan to a gentle simmer, then immediately remove it from the heat.
- Season it with some salt and plenty of freshly ground black pepper. Stir in the chopped parsley and divide the mixture between 2 bowls.
• For a lower-calorie version, skip the spaghetti and use larger zucchini (this reduces the calories by about 100 per person).