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EatSmarter exclusive recipe

Spaghetti and Prawn Parcels

with Tomato Sauce
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Spaghetti and Prawn Parcels

Spaghetti and Prawn Parcels - Delicious abundance in refined packages - also great for entertaining

Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
497
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie497 kcal(24 %)
Protein34 g(35 %)
Fat9 g(8 %)
Carbohydrates66 g(44 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.8 μg(4 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.2 mg(18 %)
Niacin12 mg(100 %)
Vitamin B₆0.4 mg(29 %)
Folate72 μg(24 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C21 mg(22 %)
Potassium890 mg(22 %)
Calcium121 mg(12 %)
Magnesium176 mg(59 %)
Iron6.3 mg(42 %)
Iodine122 μg(61 %)
Zinc5.4 mg(68 %)
Saturated fatty acids1.4 g
Uric acid169 mg
Cholesterol134 mg
Development of this recipe:

Ingredients

for
4
servings
12 ounces
Prawns (frozen, without shells)
2
3
2 tablespoons
2 pounds
14 ounces
4 sprigs
3 ounces
Caper (from a jar, drained)
8
Anchovy fillets (from a jar or can)
Preparation

Kitchen utensils

1 Pot, 1 Small pot (or pan), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Serrated knife, 1 Tablespoon, 1 Baking sheet, 1 Sieve, 1 Brush, 1 Kitchen twine, 1 Parchment paper, 1 Can opener, 1 Kitchen shears

Preparation steps

1.
Spaghetti and Prawn Parcels preparation step 1

Thaw prawns. Peel the onions and garlic and dice finely.

2.
Spaghetti and Prawn Parcels preparation step 2

Heat 1 1/2 tablespoons olive oil in a pan or pot. Sauté onions and garlic until translucent. Chop tomatoes with a knife directly in the can and add to pan. Season well with salt and pepper and bring to a boil. Cook over medium heat for 20 minutes.

3.
Spaghetti and Prawn Parcels preparation step 3

Meanwhile, cook the spaghetti according to package directions in plenty of salted water until al dente. Drain, rinse in cold water, drain and place in a bowl.

4.
Spaghetti and Prawn Parcels preparation step 4

Rinse the parsley, shake dry, pluck off the leaves and chop. Drain prawns and pat dry. Mix both with the tomato sauce and the spaghetti.

5.
Spaghetti and Prawn Parcels preparation step 5

Cut 4 rectangles from parchment paper, each 30 x 50 cm (approximately 12 x 20 inches) and sprinkle with the remaining oil. Place a portion of spaghetti on the lower half of each sheet. Drain the capers and anchovies and distribute over sheets. If you like it less salty, first rinse the anchovies with water.

6.
Spaghetti and Prawn Parcels preparation step 6

Fold parchment sheets and seal well with kitchen twine. Place on a baking sheet and bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 15 minutes. Serve in the parchment paper.

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