Courgetti with Prawns and Tomato Sauce
Courgette noodles meet juicy prawns and a fragrant tomato sauce for a dish that's light, fresh and genuinely satisfying. It's perfect for warm spring days or hot summer evenings when you want something quick on the table without skimping on flavour. Swapping pasta for courgetti keeps the carbs low while you still get all that saucy comfort. Proof that eating light can taste seriously good.
Ingredients
- 3 courgettes, medium
- 300 g prawns, peeled, fresh or frozen
- 2 tbsp tomato purée
- 1 clove garlic
- 4 tomatoes, medium
- herbes de Provence, e.g. basil, oregano, thyme, rosemary
- salt and freshly ground pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 230 kcal | 460 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 28 g | 56 g |
| Fat | 5 g | 10 g |
| Fibre | 4 g | 8 g |
| of which sugar | 8 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the courgettes and turn them into noodles (courgetti) using a spiraliser or julienne peeler.
- Peel and finely chop the garlic. Wash the tomatoes and cut into quarters.
- Heat a little oil or water in a pan and cook the prawns with the garlic until just done, then remove from the pan and set aside.
- Cook the courgetti in the same pan with a splash of water for about 5 minutes, then season with salt, pepper and herbes de Provence.
- Stir the tomato purée into the pan juices and bring briefly to the boil.
- Return the prawns and tomatoes to the pan and warm through for a minute or two.
- Plate up the courgetti with the prawns and tomato sauce and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 230 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 28 g |
| Fat | 5 g |
| Fibre | 4 g |
| of which sugar | 8 g |
Frequently asked questions
What is courgetti?
Courgetti is courgette noodles, cut from raw courgettes with a spiraliser or julienne peeler. It's a lower-carb alternative to regular pasta.
Can I use frozen prawns?
Yes, peeled frozen prawns work just as well as fresh. Simply thaw them fully and pat dry before cooking.
How long do I cook the courgetti?
About 5 minutes in the pan with a splash of water is plenty. That keeps the courgette noodles al dente rather than soggy.
Is this recipe suitable for a lighter diet?
It's low in carbs, gluten-free and dairy-free, making it a great fit for lighter meal plans and lower-carb approaches like LOGI.
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