QUICK FACTS
PREPARATION TIME
10 min (for 2 serves)
COOKING TIME
5 min (for 2 serves)
DINNER
Pasta
SUMMARY
Enjoy a seafood dish that's great for casual entertaining and can be on the table in just 15 minutes! Seafood of any kind has very little fat and what it does have is mostly unsaturated fat, consuming two or three times a week can help lower cholesterol and reduce the risk of heart disease.
INGREDIENTS
150 g
Wholemeal Pasta, boiled
8.00 prawn (128 g)
Large Prawns, flesh only
50 g
Asparagus, boiled
50 g
Button Mushrooms, sliced
50 g
Green Peas, boiles
50 g
Low-Fat Yoghurt
50 g
Skim Milk
3.00 clove (9 g)
Garlic, chopped
0.25 cup (66 g)
Lime Juice
10 g
Parsley
2 g
Sea Salt
0.50 teaspoon (1 g)
Black Pepper, ground
5 g
Olive Oil
METHOD
1. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lime juice and oil. Set aside.
2. In a skillet simmer milk for 2 minutes add in noodles, sliced mushrooms and asparagus, green peas and prawns. Cook for 3 minutes more. Remove from heat.
3. Add garlic mixture and chopped parsley, toss to coat.
4. Serve.
NUTRITIONAL PANEL
Per Serve
Energy:
1,079.9 kJ (258.1 kcal)
Protein:
25.0 g
Total Fat:
4.2 g
-Saturated:
0.6 g
-Mono-Unsaturated:
2.0 g
-Poly-Unsaturated:
0.8 g
Total Carbs:
24.3 g
-Complex Carbs:
19.8 g
-Sugar:
4.5 g
Fibre:
8.4 g
Water:
239.4 mL
Alcohol:
0.0 g
Cholesterol:
122.3 mg
