• Katie Chaplin

Pasta Prawns Pil-Pil

My Twist on the Spanish dish Prawns Pil-Pil (or Gambas Pil Pil)- ready in 10 minutes!

I am a huge fan of prawns- they are a fantastic source of protein , whilst being low in calories- per 100g they work out at 80 calories and 18g protein. Compare this to 12% fat beef mince at 206 calories per 100g – with 25g protein, although per gram this is a higher protein source prawns are so much lower in calories, you can have a lot more!

I also love Spanish food , and I don’t need to tell you how much healthier the Mediterranean’s are than us- and part of the reason is that they LOVE their food, and use so many incredible flavours, to keep you satisfied, so you consume less.

I used the dish Prawn Pil Pil , and turned it into a quick pasta dish.

Precooked frozen prawns also only take 5 minutes to cook- so this is a mid-week winner. In total this dish takes 10 minutes.


· 15ml Olive oil ( can also use 10g butter)

· 1 clove garlic

· 155g prawns ( defrosted in cold water)

· 70g pasta (dry weight)

· Paprika

· Chilli flakes

· Kale/broccoli/spinach (whichever you prefer)


1. Add the pasta to a pot of boiling water

2. Fry the garlic and chilli flakes in the butter for 3 minutes

3. Add the prawns,cook for a further 5 minutes

4. If using vegetables that need to be boiled, add these to the pot of pasta- once both are cooked, drain

5. Add the pasta and veg to the prawn mixture ( this should turn to a medium heat)

6. Stir through for about 30 seconds, adding paprika, salt and pepper to taste

7. Serve


Kcals 530

Protein 34g

Carbs 55g

Fat 20g


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