Garlic Prawns with Mixed Courgetti and Spaghetti

290 CALS, SERVES 2 THE combination of courgetti and spaghetti works really well here — giving the dish more body, while keeping the calories low.

50g wholewheat spaghetti

2 tbsp olive oil

1 small garlic clove, crushed

200g large raw frozen prawns, defrosted

2 medium courgettes, spiralised or very finely sliced (about 300g)

½ a small lemon

Generous handful of fresh parsley or coriander, chopped

1 Cook the spaghetti according to the packet instructions, ensuring it remains al dente. Drain it, reserving the water.

2 Meanwhile, place the oil in a medium-sized frying pan over a medium heat. Sweat the garlic in it for 30 seconds, then stir in the prawns and cook them for about 3 minutes, before adding the courgetti.

3 Keep stirring for 2-3 minutes, and once the courgetti start to soften, add the spaghetti to the pan with a generous squeeze of lemon juice and 1-2 tbsp of the reserved pasta water (or hot water) to loosen the mixture. Bring the pan to a gentle simmer, then remove it from the heat.

4 Season it with some salt and plenty of freshly ground black pepper. Stir in the chopped parsley and divide the mixture between 2 bowls.

LOWER CAL: Skip the spaghetti and use larger courgettes (this reduces the calories by about 100 per person).

NON-FAST DAY: Double the portion and add a large handful of salad leaves with a dressing.