Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spaghetti and Prawn Parcels
- Ingredients
- 12 ozs Prawn (frozen, without shells)
- 2 onions
- 3 garlic cloves
- 2 Tbsps olive oil
- 2 lbs Canned tomatoes
- salt
- peppers
- 14 ozs Whole Wheat Spaghetti
- 4 sprigs parsley
- 3 ozs Caper (from a jar, drained)
- 8 Anchovy fillet (from a jar or can)
Thaw prawns. Peel the onions and garlic and dice finely.
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.
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.
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.
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.
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.
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
Healthy, because
In addition to delicious aroma, the fragrant packets contain a lot of protein, little fat and plenty of fibre. In addition, the shrimps contain iron, zinc and iodine - they provide more vitality and stronger immune system.
Even smarter
Planning a pasta party? This recipe is just perfect for this, because you can tie the packages up the day before and store them in the refrigerator until they are cooked in the oven.