New Healthy Recipe: Sizzling Prawns with Wilted Spinach and Sun-Kissed Tomatoes

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By: Corinne Dobbas, MS, RD

I’m all about quick easy healthful meals that taste good. And, this, my friends, is one! I’ve introduced everyone from grandmother to boyfriend to this dish, and it’s a crowd pleaser … and did I mention that it’s super waistline friendly (only 277 calories!) … and chock-full of micronutrients and phytochemicals?

The all-star in this dish would have to be the tomato paste.  Essentially, tomato paste is a reduction of tomatoes, which are strained of all seeds and skin. The long hours of cooking the tomatoes, increases the powerful antioxidant lycopene and allows your body to better absorb this disease-fighting carotenoid. In fact, research shows that lycopene from tomato products may help prevent heart disease, inflammation, and cancer.  In regards to cancer, lycopene has shown to be protective against a growing list, including colorectal, prostate, breast, endometrial, lung, and pancreatic cancers. So I say—bring on the tomatoes!

Tomato paste or quite frankly, almost any tomato product (from roasted tomatoes to salsa), adds a huge flavor bang for a cheap buck to your meals—while making them healthier. Easy ways to use tomato products include: adding tomato paste to pasta dishes with marinara sauce for a heartier flavor; mixing in a few tablespoons of tomato paste to casserole dishes; adding salsa or diced tomatoes to egg dishes; cooking quinoa in tomato soup instead of water; or adding a mixture of warmed marinara sauce and tomato paste, with a touch or parmesan cheese, to cooked vegetables to increase palatability for the kiddos.

As you see there are many ways to make use of tomato products and many reasons to! But, right now, I’m crushing on tomato paste and simply had to share this recipe with you!

Enjoy!

Corinne

CD3

Recipe: Sizzling Prawns with Wilted Spinach and Sun-Kissed Tomatoes

Prep time: 5 minutes

Cook time: 10-15 minutes

Serves:  1

Ingredients

  • 1 teaspoon olive oil
  • ¾ cup water
  • 1 pint baby tomatoes
  • 2 tablespoons tomato paste
  • 4 cups washed baby spinach
  • 3 tablespoons parmesan cheese
  • 4 uncooked, peeled prawns

Directions

 CD1a

Place skillet on medium-high heat. Add oil and tomatoes.

CD2b

Add water and let tomatoes simmer until soft and blistered.

cd1

Once tomatoes are well cooked, stir in spinach and tomato. Allow the spinach to cook down and tomato paste to mix in well.

CD2

Stir in prawns and simmer until prawns are pink and begin to curl.

CD3

Plate, sprinkle with parmesan and enjoy!

 

Nutrition Facts per serving (the entire dish)

277 calories, 10.6 grams fat, 18.9 grams carbohydrate, 3.4 grams fiber, 30 grams protein, 179 milligrams cholesterol

 C Dobbas

 Learn more about Corinne by visiting  http://corinnedobbas.com/

 

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