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Healthy Eating Recipes

Broccoli & Prawn Pasta

20 minutes
Broccoli & Prawn Pasta

This is a delicious ‘full meal’ pasta – light, flavourful and very healthy. The whole sauce cooking process won’t take more than the seven to eight minutes needed to cook your pasta. Add five to 10 minutes to prepare your ingredients and voilà, you have a wonderful meal in no time! Serve with a slice of crusty bread and a small salad.

  • Step 1

    Separate the broccoli florets from the central stalk (you can use the stalk later for soup). Cut or slice the florets into smaller pieces as you prefer. Chop the garlic, chili and basil.

  • Step 2

    Bring a large pot of salted water (2tbs of salt) to the boil. Cook the pasta as per the packet instructions, but drain and reserve two to three minutes less than the usual time indicated.

  • Step 3

    Place a large sauté pan over a medium heat. Once warm, add olive oil and the garlic, basil and chili all at once. Stir well and quickly add the broccoli florets, paying attention not to burn the garlic. Toss and cook for one minute. While stirring, add the prawns and toss again. Season with a little salt and add one cup of stock. Add the sun-dried tomatoes and toss. Cook until prawns are pale and no longer translucent (Four minutes max). Add the pasta and toss well to coat. Add 2nd cup of stock and cook the sauce / pasta mixture for 2/3 minutes.

    Serve immediately and enjoy!

  • 20 Pieces Peeled and deviened local prawns
  • 400 g 1 Medium broccoli head (approx 400g with the central stalk)
  • 150 g Homemade sundried tomatoes
  • 1 tbs Chopped fresh basil (when in season or else use dry)
  • 1 piece 2 - 4 Garlic cloves finely chopped (as per taste)
  • 4 tbs Extra virgin olive oil
  • 0.5 tbs Chopped green chili
  • 400 g Dry penne pasta
  • 2 pieces Large red chilis
  • 2 cups Chicken or vegetable stock
  • To taste Sea salt