Dinner · The Runner’s Kitchen
Tomato, chilli & garlic prawn spaghetti
Sweet prawns in a bright tomato sauce, with chilli, garlic and a twist of lemon.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Listed allergens: crustaceans, wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 2 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 2.3* g
- Sugars
- 7.8 g
- Saturated fat
- 1.5* g
- Sodium
- 362.9 mg
- Potassium
- 1,121.3 mg
- Calcium
- 153.2 mg
- Magnesium
- 133.0 mg
- Phosphorus
- 482.4 mg
- Iron
- 4.11 mg
- Zinc
- 3.66 mg
- Selenium
- 76.0* µg
- Iodine
- 12.4* µg
- Vitamin A (retinol equivalents)
- 252.6* µg
- Vitamin D
- 0.00 µg
- Vitamin E
- 5.00* mg
- Vitamin K1
- 25.6* µg
- Thiamin (B1)
- 0.28 mg
- Riboflavin (B2)
- 0.20 mg
- Vitamin B6
- 0.47 mg
- Vitamin B12
- 2.08 µg
- Folate
- 128.6 µg
- Vitamin C
- 53.2 mg
- Niacin equivalents (B3)
- 12.6 mg
- Pantothenic acid (B5)
- 1.4* mg
- Biotin (B7)
- 9.9* µg
- Copper
- 0.7 mg
- Manganese
- 1.2 mg
- Chloride
- 692.5* mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Cook the dry pasta according to the packet. Reserve some cooking water before draining. If prawns were frozen, defrost safely according to the pack first.
- Halve tomatoes and finely chop garlic and chilli. Warm the oil in a wide pan, gently cook garlic and chilli, then add tomatoes.
- Cook for six to eight minutes until tomatoes soften. Add a splash of pasta water to make a loose sauce.
- Add raw prawns and cook, turning, until firm and opaque throughout. Stir in spinach until wilted.
- Toss through pasta, lemon juice and parsley. Add water to loosen and divide into 2 portions.
Fit it around your training.
Why this combination?
Prawns make this a protein-rich pasta meal, while the pasta supplies carbohydrate. Garlic, chilli and lemon add flavour without a heavy sauce.
When it could work for you
The white-pasta version is a carbohydrate meal idea during a practised race-week plan. Adjust chilli and vegetable portions if they bother your stomach; loading still depends on the whole day.
Plan food before, during & after your runStorage & leftovers.
Cool promptly in shallow containers and refrigerate within one to two hours. Eat within 48 hours or freeze. Reheat once until steaming hot throughout.
Make meal prep easierSomething for your next day.
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