Lemony Garlic Prawn & Chickpea Skillet
A vibrant, one-pan meal bursting with Mediterranean flavors. Juicy prawns and protein-packed chickpeas are sautéed with fresh zucchini and cherry tomatoes in a zesty garlic-lemon sauce for a quick and satisfying dinner.
965 kalori
$7 porsiyon başına
$20 dakika
2 porsiyon
quick-easy, any cuisine
Malzemeler
- 300g raw prawns, peeled and deveined
- 1 can (400g) chickpeas, rinsed and drained
- 1 medium zucchini (approx. 250g), diced
- 150g cherry tomatoes, halved
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice and zest
- 1 handful fresh parsley, chopped
- Pinch of red pepper flakes (optional)
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
- 2.Add the minced garlic and optional red pepper flakes, cooking for another minute until fragrant.
- 3.Stir in the diced zucchini and cook for 5-6 minutes until it begins to soften.
- 4.Add the rinsed chickpeas and halved cherry tomatoes. Cook for 3-4 minutes, stirring occasionally, until the tomatoes start to break down.
- 5.Add the prawns to the skillet in a single layer. Cook for 1-2 minutes per side, just until they turn pink and opaque.
- 6.Remove the skillet from the heat. Squeeze in the juice of the lemon, then stir in the lemon zest and chopped parsley.
- 7.Season with salt and black pepper to your liking, stir everything together gently, and serve immediately.
Besin Bilgileri
34g
fat
73g
carbs
25g
fiber
87g
protein
Bu tarifi neden seçmelisin
This dish is a powerhouse of lean protein from prawns and plant-based fiber from chickpeas, supporting muscle health and digestion. It's rich in vitamins and antioxidants, while healthy fats from olive oil boost heart health.
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