A healthy Mediterranean dinner: Creamy Garlic Tuscan Prawns
Enjoy this flavour-packed seafood dinner, filled with nutrition
Text: Shannon T
Credits: Riyana Rupani
Switch up dull dinner time recipes with a trip to the colourful Mediterranean. Riyana Rupani — a Certified Holistic Nutritionist (NTP), Whole30 coach, recipe developer and creator of Healthy-ish & Happy — introduces some Mediterranean seafood magic with her healthful recipe for Creamy Garlic Tuscan Prawns. This recipe has a dip-able delicious sauce that is bursting with flavour and even good to go with your favourite pasta, zoodles or scooped up with a good bread.
This creamy dish uses ghee, coconut milk and nutritional yeast to cook up the cheesy feels without the use of cow’s milk. This non-dairy creaminess is a match made in flavour heaven with sun dried tomato, garlic and capers. By also using nutritional yeast instead of parmesan, the texture stays the same even when it cools.
If you’re not a fan of shrimp or are looking for a vegetarian recipe, swap it out with chicken or even mushrooms. While Riyana’s version uses all Paleo ingredients, go ahead and swap out the broth for white wine if you’re feeling indulgent. You may want to add a glass with dinner for the ultimate Mediterranean experience ;)
Credits: Riyana Rupani
Preparation Time: 15 MIN
Cooking Time: 15 MIN
Total Time: 30 MIN
Ingredients
● 500g/1.2lb medium prawns uncooked, peeled, with tail on or off
● salt and pepper
● 2 Tbsp ghee
● 1 onion, sliced
● 6 cloves garlic, minced
● 1/2 cup chicken broth (or dry white wine)
● 1/3 cup sun dried tomatoes, sliced
● 10 cherry tomatoes
● 1 cup coconut milk
● 1 Tbsp capers
● 1 tsp Italian seasoning
● 1/2 tsp chili flakes or to taste
● More salt and pepper to taste
● 1/4 cup parmesan cheese or 2 Tbsp nutritional yeast
● 3 cups fresh baby spinach
● Chopped fresh parsley and or basil
● 1 Tbsp tapioca flour mixed with 2-3 Tbsp coldwater to form a slurry (if needed)
Instructions
1. Heat the ghee in a skillet over medium-heat.
2. Season the shrimp with salt & pepper and cook for 2 to 3 minutes per side or until pink. Set aside.
3. In the same pan, add the onion and garlic to the skillet and cook until fragrant, and onion is translucent, about 2 to 3 minutes.
4. Pour in the stock or wine, stir and simmer until it reduces by half.
5. Add in the sun-dried tomatoes and cherry tomatoes, cook for 1-2 minutes to allow the flavours to release.
6. Add in your coconut milk, season with Italian seasoning, and chili flakes and let everything come to a simmer.
7. Add in your parmesan cheese or nutritional yeast, and taste and adjust with salt & pepper as needed.
8. Add in your spinach and allow it to wilt.
9. Bring the shrimp back to the pan and toss everything.
10. Serve the shrimp topped with fresh parsley or basil or both.
11. If you find the sauce too thin, use the tapioca flour slurry to thicken.
