Buttery Prawn and Fennel Pasta
with Parsley
Calories
:
96 kcalProtein
:
13.5g proteinTotal
:
30 minutesDifficulty
:
MediumAllergens:
- Crustaceans
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
200 grams
Rigatoni Pasta
150 grams
King Prawns
(Contains: Crustaceans)
1 unit(s)
Fennel
1 unit(s)
Onion
30 grams
Tomato Puree
1 unit(s)
Garlic Clove
1 bunch(es)
Flat Leaf Parsley
30 grams
Unsalted Butter
1 sachet(s)
Vegetable Stock Powder
Not included in your delivery
20000 milliliter(s)
Reserved Pasta Water for the Sauce
Nutrition Values
Energy (kJ)402 kJ
Energy (kcal)96 kcal
Fat1 g
of which saturates0.3 g
Carbohydrate8.9 g
of which sugars6.7 g
Dietary Fibre2.6 g
Protein13.5 g
Salt1 g
Potassium96.6 mg
Calcium21 mg
Iron0.2 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
Bring a large saucepan of water to the boil in preparation for the pasta. Halve, peel and chop the onion into small ½cm pieces. Halve the fennel through the root, remove the triangular root and then thinly slice (similar to if you were slicing an onion). Finely chop the flat leaf parsley (stalks and all). Peel and grate the garlic (or use a garlic press).
2
When your water is boiling, add in the pasta along with a pinch of salt and simmer until soft but still with a little bite, 12 mins. When the pasta is cooked, ladle out some of the cooking water into a bowl and reserve. This is for the sauce. Then drain the pasta in a colander, pop it back in the pan, drizzle with oil and stir through to stop it sticking together.
3
Meanwhile, heat a drizzle of oil in a frying pan on medium high heat. Once hot, add the onion, stir together and cook for 2 mins, then add the fennel and cook, stirring occasionally until it's beginning to soften, 5-6 mins. Add the tomato puree and garlic, stir together for 1 minute.
4
Pour the reserved pasta cooking water (see ingredient list for amount) into the pan with the veg, and stir in the vegetable stock powder. Bring to the boil, reduce the heat slightly, cover with a lid or some tin foil and simmer until the fennel is nicely softened, 5-7 mins.
5
Once the fennel is soft, remove the lid and stir in the prawns, then cover the pan again and cook until the prawns are cooked, 4-5 mins. IMPORTANT: The prawns are cooked when pink on the outside and opaque all the way through. Once cooked, remove the lid, add half the parsley and stir through the butter until melted. Taste and add salt and pepper if you feel it needs it. Add a splash of water if the sauce has reduced too much.
6
Add the drained pasta to the sauce and toss everything together. Serve in bowls and sprinkle the remaining parsley on top. Enjoy!
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