Courgette pappardelle with noodles & spicy prawns

KATIE CALDESI says her family loves using ribbons of buttery vegetables instead of pasta to cut back on carbs; if you flash cook them in a hot oven, they are delicious and won’t shed water as they can do in a pan. Or try konjac noodles, also known as shirataki — they take minutes to prepare and are a brilliant way to fill up without the carbs as they are mostly insoluble fibre. Use prawns with heads still on, if you can, as they have more flavour. Have everything chopped and ready before you start as the cooking process is speedy.

PER SERVING CARBS 5.5g PROTEIN 33g FAT 21.3g FIBRE 6.5g CALORIES 362

SERVES 2 For the ribbons

300g courgettes 1 tbsp extra-virgin olive oil Salt and freshly ground black pepper

For the sauce

2 tbsp extra-virgin olive oil 1 garlic clove, finely chopped ½ fresh red chilli, finely chopped, or ¼ tsp dried chilli flakes

250g uncooked prawns, peeled but heads intact 5 tbsp dry white wine (optional) 8 cherry tomatoes, halved Large handful of parsley, roughly chopped

150g pre-cooked konjac noodles, drained and rinsed (optional)

Salt and freshly ground black pepper

HEAT the oven to 220c/fan 200c/gas 7. Line a baking tray with baking parchment. Use a spiraliser with the thinnest slicer to make courgette ribbons. Alternatively, use a knife, potato peeler or mandolin. Toss the ribbons in a bowl with the oil and season. Spread the ribbons out on the baking tray in curls, so the heat can circulate easily. Bake for 5 minutes, or until just cooked but still bright green. Meanwhile, heat the oil in a large pan over a low heat and fry the garlic and chilli (added to taste) for 2 minutes. Add the prawns and gently stir through. Fry for a couple of minutes, then increase the heat and pour in the wine, if using, and allow it to evaporate for a few minutes until the strong smell of alcohol has gone. Add the tomatoes, parsley and drained noodles, if using, to the pan and stir to heat through. Taste and season as necessary. Remove from the heat and set aside. Remove the courgettes from the oven and using tongs, add them to the sauce. Serve straight away in warmed bowls.