Eat Well Recipe: Prawn & Zucchini "Scampi" [Dinner]

Prawn & Zucchini "Scampi"

Prawn & Zucchini "Scampi" is a light, sophisticated dish that swaps high-carb pasta for "zoodles" (zucchini noodles). This substitution significantly lowers the glycemic load, making it an ideal meal for maintaining stable blood glucose levels while still feeling indulgent.1


Ingredients

  • 450g Large prawns, peeled and deveined
  • 3 large Zucchini, spiralled into noodles
  • 3 tbsp Extra-virgin olive oil
  • 4 cloves Garlic, minced2
  • ¼ tsp Red pepper flakes
  • ¼ cup Dry white wine or vegetable broth
  • 1 Lemon (juice and zest)3
  • ¼ cup Fresh parsley, chopped

Instructions

  1. Sauté: Heat olive oil in a large skillet over medium-high heat. Add prawns and cook for 2 minutes per side until pink. Remove and set aside.
  2. Aromatics: In the same pan, add garlic and red pepper flakes. Cook for 30 seconds until fragrant.
  3. Deglaze: Pour in the wine (or broth) and lemon juice. Simmer for 2 minutes to reduce.
  4. Toss: Add zucchini noodles to the pan. Toss for 1–2 minutes just until slightly softened (do not overcook, or they will become watery).
  5. Combine: Return prawns to the pan, add lemon zest and parsley, and toss to coat.

Tips for Success & Diabetes Management

  • Zero-Pasta Power: By using zucchini, you eliminate refined wheat, which is a major cause of post-meal insulin spikes.
  • Lean Protein: Prawns are low in calories and high in protein, which increases satiety and supports muscle health.4
  • Heart-Healthy Fats: Olive oil provides monounsaturated fats that help improve cardiovascular health, a key concern for those with diabetes.5
  • Al Dente Zoodles: Keep the zucchini crisp; overcooking releases more water and reduces the satisfying "pasta-like" texture.

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