Fast Ed’s healthy pasta

BHG TV’s ‘Fast Ed’ Hal­magyi up­dates a pop­u­lar prawn dish

Diabetic Living - - Celebrity Food -

This recipe rein­vents one of my all-time favourite north­ern Ital­ian pasta dishes in a far health­ier way. It uses spaghetti squash in place of pasta and be­cause we ex­tract all the flavour of the prawn shells

(no waste here) it’s salt­free. The sauce uses light evap­o­rated milk in­stead of cream, so all you need to do is add heaps of greens and dig in.

Roasted spaghetti squash with prawns and spinach


2kg (1 whole) spaghetti squash 2 Tbsp ex­tra vir­gin olive oil 24 small prawns, peeled and de­veined, (ap­prox 500g, shells re­served) 8 gar­lic cloves, chopped

2 thyme sprigs

12 black pep­per­corns

1 dried red chilli

750ml (3 cups) wa­ter

250ml (1 cup) light

evap­o­rated milk

1 red onion, finely diced

3 cups mixed farm greens (baby kale, baby spinach, beet­root leaf, broc­coli leaf, baby chard) 1 bunch pars­ley leaves, chopped ¼ cup wal­nuts, toasted, chopped 1 large beet­root, cut into ba­tons

and tossed in 1 tsp olive oil 1 bunch dill, chopped

1 Pre­heat oven to 180°C fan-forced. Cut the spaghetti squash in half length­ways and re­move seeds. Rub with 2 tea­spoons of the olive oil, then ar­range in a lined oven tray and bake for 1 hour, un­til squash is ten­der. Set aside.

2 Mean­while, chop the prawn shells then sauté in 1 tea­spoon of the olive oil in a medium saucepan for 3 min­utes. Add half the gar­lic. Add the thyme, pep­per­corns and chilli, then cook for 3 more min­utes. Pour in wa­ter and bring to a rapid boil. Cook, skim­ming from time to time, un­til re­duced to 1 cup. Add the evap­o­rated milk and sim­mer un­til re­duced to 1 cup. Strain through a fine sieve into a sep­a­rate bowl. Set aside.

3 Sauté onion, and re­main­ing gar­lic in the re­main­ing olive oil for 3 min­utes, un­til aro­matic, then add prawns and cook for 2 min­utes un­til firm. Pour in the sauce, and sim­mer un­til be­gin­ning to thicken, about 5 min­utes. Stir in greens and pars­ley un­til wilted. Re­move from the heat.

4 Use two forks to scrape the squash into threads, then gen­tly mix into sauce with wal­nuts, beet­root and dill. Serve.

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