Pesto Garlic Prawns

pesto prawnYou are going to fall in love with this recipe! When I cooked this dish for the first time last year, I then prepared it again and again for the following four days, I kid you not!

Here’s what you’ll need to make it:

1 large courgette, spiralised
300g king prawns
1 clove garlic crushed or garlic puree (as much as you’d like)
1 heaped tbsp lighter green pesto
5 basil leaves, finely chopped
4 flat leaf parsley sprigs, finely chopped or dried parsley to your heart’s content!

  1. Spiralise the courgette and leave it in the bowl for the time being.
  2. Heat oil in a wok pan, add garlic and prawns. Use olive or vegetable oil for a milder taste or use sesame oil for an added oriental flavour!
  3. Cook, stirring frequently, for 2 to 3 minutes, or until prawns are opaque and firm.
  4. Add pesto and keep stirring for 1 to 2 minutes or until heated through, then add parsley and basil.
  5. Pour the steamed courgette in the pan and mix thoroughly with prawns and sauce, then serve.
  6. Alternatively, you can simply pour the prawn mix over your raw or lightly steamed courgette spaghetti as seen in the photo.

 

Enjoy and don’t forget to tag me in your photos on Instagram – @raheltheamazon!

My 10 Day Healthy Cooking & Eating Challenge!

 

If you follow me on Instagram, you’ll already know that today, as spontaneously as ever, I announced a little 10 day challenge. This challenge is for free and for everybody who wants to kick start a healthy eating regime for better skin and energy or to perhaps start a weight loss diet – whatever your motivation, this is the perfect way and the perfect time to start!

Don’t worry if you’re only reading this on Tuesday – the first rule about healthy eating or weight loss regimes is: forget about Mondays. It does not have to be a Monday for you to change the way you eat. It doesn’t even have to be the beginning of a new day – you can make the decision halfway through the day and decide to swap your dinner for something healthier, leaner and, best of all – home cooked!

So here are the simple rules I always set out for this challenge:

  1. Cook at least two meals fresh at home daily;
  2. Prepare at least 160g of cruciferous green veg per meal;
  3. Prioritise lean protein sources over processed foods;
  4. Prioritise water over coffee or energy/fizzy drinks;
  5. No alcohol – come on, you can do it for 10 days!;
  6. You’re allowed a SMALL sugary snack once a day – keep it under 160 calories AND consume it when you’d normally be craving sugars/carbs (for most people it’s the afternoon);
  7. Log everything on MFP – let’s keep ourselves accountable!

Provided you’ve filled in every day without fail, then at the end of the 10 days I will friend you on MFP and provide you feedback on what you’d like to change! That is worth £100 – but for you it will be free. You’re thinking – how is it that simple? Well, you have to be honest and you do have to make an effort over these 10 days. 🙂 Unfortunately, if you’ve been inconsistent with logging, I can’t provide feedback.

Although this isn’t a weight loss challenge, participants (including myself) have noted changes in body composition and a drop in bodyfat every time I run this challenge (3 times so far, this one being the 4th.). The changes to lifestyle over these 10 days bring about a welcome change in metabolism speed and the healthy competition and camaraderie spur everyone on to be better than we were yesterday and to cook healthier meals!

I myself will be posting my two meals daily with ingredients so you can try cooking the same dishes if you’d like. This is what I had today:

On the left you can see my late lunch, which was a super lean courgette and pork mince lasagne with some cheddar and parmesan. A very healthy option, which is also low-carb! I had 250g 10% pork mince, 2 courgettes and about 100g grated cheddar. If you want to make this dish even lower in calories then use low fat cheddar or Protein Cheese – you can buy it from Tesco, it’s only £2 per pack and it’s all natural. I checked the ingredients and it’s been made exactly the same way normal cheese has so you don’t have to worry about any hocus pocus. You can also swap the 10% pork mince for 5% pork mince or beef or turkey mince even. Just remember to log all ingredients as a recipe and then adjust the serving size according to your daily calorie allowance. I try to keep my meals between 300-500 calories.

On the right you can see my 5 minute breakfast – grated mozzarella and wafer ham omelette – I was literally using up everything I had in the fridge as I clearly hadn’t prepared for this challenge – which is perfect! I don’t want anybody to panic and start throwing away food because you might think it’s unsuitable for some reason. If in doubt, please contact me and I will give you ideas on what you can cook with xyz ingredients! 🙂 All I used for this omelette was 30g ham, 30g cheese and 3 eggs – voila! Served with 200g Tenderstem broccoli on the side and I had my healthy breakfast ready in 5 minutes. I don’t want anybody to tell me that they don’t have time to cook breakfast! 🙂

My lunch was a chicken burger from Leon since I was on the go, which was also my post-workout meal. The brioche bun is carbs, which are very needed after a heavy weight session. The chicken thigh in the burger might be slightly higher in fat, but it doesn’t come with skin and is mouth-wateringly juicy. All that served with a few pickles and rocket leaves and a tiny bit of aioli – to me, this is a wonderful post workout meal. 🙂

Good luck to everyone – post your photos on Instagram and tag me @raheltheamazon. Keep checking back here for meal ideas and recipes for more elaborate dishes!