Keto courgette noodles with prawns and garlic

Keto courgette noodles with prawns and garlic: a quick low-carb recipe with courgetti, olive oil, chilli, parsley and fresh lemon.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 5 min
• Total time: 15 min
• Calories: 290 kcal per serving
• Protein: 25 g
• Fat: 18 g
• Carbs: 8 g

Ingredients

• 250g wild peeled king prawns
• 2 large courgettes
• 4 fat garlic cloves
• 1/2 unwaxed lemon
• 3 tbsp good-quality olive oil
• Coarse salt
• 1 red chilli
• Fresh parsley

Method

You’ll need: frying pan · spiralizer · chopping board · knife · spatula

1. Spiralise the courgettes into thin courgette noodles. Chop the garlic, slice the chilli into thin rings and roughly pick the parsley leaves.
2. Heat a wide frying pan and add the olive oil. Briefly soften the garlic and chilli until fragrant but not coloured.
3. Add the prawns to the pan and fry briefly over a fairly high heat until pink and just cooked through. Season with a little salt.
4. Add the courgette noodles and just toss them briefly in the residual heat. That way they stay slightly crisp and don't release too much water.
5. Season with lemon juice and mix everything carefully. Finally, fold in the parsley or scatter it over the top.
6. Divide between plates and serve straight away. If you like, add a little more olive oil and a few extra chilli rings.

Good to know

When it needs to be quick, this dish is just right. Light, aromatic and still really satisfying. Especially good on warm evenings or when you want something fresh.

Swaps

Courgette → shirataki noodles (even fewer net carbs) | Olive oil → ghee (heat-stable and stronger in flavour) | Parsley → coriander (different herb compounds, a fresh note)

Allergens

Contains crustaceans. The mild version without chilli is better for children, and during pregnancy prawns are only suitable when thoroughly cooked.

Frequently asked questions

Which nutrients are in prawns?

Prawns mainly provide protein plus selenium, iodine and vitamin B12. Depending on their origin and feed, they also contain small amounts of omega-3 fatty acids.

What exactly does garlic bring to a dish like this?

Garlic contains sulphur compounds such as allicin, which give it its sharp, aromatic flavour.

How does courgette compare with regular pasta?

Courgette contains much more water and provides vitamin C, potassium and some folate. There are also small amounts of fibre, while it contains only a little starch.

Does chilli suit everyone?

Not necessarily. Capsaicin can be pleasant for some, but with a sensitive stomach, reflux or an irritated digestive system it can also be unpleasant.

Why does olive oil work well here?

Olive oil mainly provides monounsaturated fats and smaller amounts of vitamin E. Good-quality extra virgin olive oil also contains polyphenols, whose content varies with variety and processing.

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