The Food Coach

Free Healthy Recipe - Prawn and Chilli Tomatoes with Basil and Olive Oil Linguini

Low GI

Carbohydrates are the body's easiest source of energy and pasta, for its moderate GI is a great source of slow sustaining energy. Continuing with my survey, it seems that men don't really like wholemeal pasta, which is a pity given that men have a higher incidence of bowel cancer than women. So if you're cooking this meal for your man, just explain that you love them and want to boost his fibre intake to help lower any extra cholesterol from the prawns, and hopefully he'll embrace both you and your decision to take the healthier wholemeal option.

240 grams wholemeal spaghetti, (or fine spelt pasta)
1 tbsp avocado oil
½ lime zest only
1 lime juiced
1 tbsp avocado oil, for frying
1 red chilli seeded and finely chopped
½ cup fresh basil, roughly shredded
2 cloves garlic, finely sliced
4 tomatoes skinned and cut into slices
12 large green prawns

Copyright John Paul Urizar


Cook the pasta and toss through a splash of avocado oil, lime zest and lime juice.

Heat a pan with oil, chilli, shredded basil and garlic and cook until the garlic is golden. Add the prawns and tomato and on a very low heat, cook for 3 - 4 minutes. Spoon the prawn mix over the pasta and top with a few fresh basil leaves.

Note: Studies have shown that carbohydrates improve mental performance. Specifically low GI carbs enhance learning and memory better than high GI carbs.

Makes 2 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 20 mins
Ready in: 40 mins

Suitable for:

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Nutritional Information - Per Serve
Kj 2957 kj
Calories 707 kcal
Fat 21.9 g
Saturated Fat 3 g
Total Carbohydrate 79.6 g
Total Protein 38.1 g
Fibre 16.7 g