Bringing traditional flavours into a tasty pasta dish, this crowd-pleaser is high in protein while also providing minerals like thiamin and manganese.
Tomato, prawn and chorizo fusilli
Content highlights
Type of meal
Dinner
Prep time
5 minutes
Cook time
30 minutes
Serves
2
Allergens
crustaceans (prawns) ◦ gluten ◦ milk
This dish is
low in sugar ◦ a source of fibre and phosphorus ◦ high in protein, thiamin, manganese and chloride
Ingredients
- 140g dried whole-wheat fusilli
- 60g chorizo sausage, thinly sliced then halved
- 70g frozen, cooked peeled prawns
- ½ tsp olive oil
- 150g cherry tomatoes, halved
- 1 garlic clove, minced
- ½ lemon
- ½ tsp paprika
- ½ tsp chilli flakes
- ¼ tsp black pepper
- A few basil leaves, roughly torn
- 1 tsp parmesan
- A handful of rocket leaves
Method
- Cook the pasta in salted water according to packet instructions and set aside, reserving one cup of the cooking water.
- Heat the oil in a frying pan and fry the garlic for 1-2 minutes before adding the chorizo. Cook for a further 2-3 minutes, or until the chorizo begins to release all of its oils.
- Add the prawns to the pan, stir to cover with the chorizo oil, then add the paprika, chilli, the zest and juice of the half lemon, and continue mixing.
- Add the tomatoes and fry for 2-3 minutes until they soften and can be squished with the back of a spoon. At this point, add half a cup of the pasta water, stir and continue to cook until slightly reduced.
- Once the sauce has thickened a little, add the parmesan, basil and black pepper, then pour in the cooked pasta and stir to thoroughly coat with the sauce. Add more cooking water to loosen if necessary.
- Stir in the rocket right at the end and serve with a further sprinkling of parmesan and black pepper on top.
Nutritionist's tip
While you’re advised to avoid uncooked cold cured meats, chorizo can be eaten as long as it’s thoroughly cooked1.
Nutritional benefits
- Whole-wheat fusilli provides fibre which can help prevent constipation caused by your hormonal changes2.
- Prawns contain vitamin E, of which an adequate intake during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life3,4. Prawns are safe to eat during pregnancy as long as they are cooked5.
- Tomatoes contain vitamin C which can help to protect your cells and keep them healthy6.
| Nutrition value | Amount | % Reference nutrient intake |
|---|---|---|
| Energy | 415kcal | 21% |
| Fat | 13g | 19% |
| Saturates | 4.5g | 23% |
| Sugars | 5.9g | 7% |
| Salt | 1.7g | 28% |
Nutritional claims are based on single-portion analysis.
- NHS. Foods to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#raw-or-partly-cooked-eggs. [Accessed June 2018].
- NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].
- Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7. AND Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
- Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
- NHS. Foods to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#fish-and-shellfish. [Accessed June 2018].
- NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy[Accessed July 2018].
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
