EIWITRIJK RECEPT · FASE 1 · DINER

Pan-fried prawns with garlic

Phase 1 dinner: juicy prawns quickly fried with garlic and parsley, high-protein and almost carb-free.

12 min totaal 1 portie 210 kcal p.p. 32 g protein

Pan-fried prawns with garlic bring a taste of holiday into your kitchen, and that in just ten minutes. Juicy prawns cook briefly with garlic, a touch of chilli and fresh parsley, finished with a splash of lemon juice. Festive and aromatic, yet surprisingly simple to make.

This dish fits strictly within Phase 1 of the protein diet. With 32 grams of protein and just 3 grams of carbohydrates, the prawns deliver a good dose of lean protein without disrupting your carbohydrate balance. The fiery garlic and pepper provide plenty of flavour, whilst the high-protein prawns ensure good satiety after eating.

Lovely with a fresh salad of rocket and cucumber, or with some steamed courgette as a vegetable on the side. An extra lemon wedge at the table makes every bite even fresher and livelier.

Zo maak je het

  1. Heat the olive oil in a frying pan over medium-high heat.
  2. Sauté the garlic and red pepper briefly until fragrant.
  3. Add the prawns and fry for 3 to 4 minutes until pink and cooked through.
  4. Deglaze with lemon juice and scatter with parsley.
  5. Season with salt and serve immediately.

Bewaren

Store cooked prawns covered in the fridge for a maximum of one day and don't eat them after that. Reheating can be done briefly, but they're best eaten cold through a salad for the best texture.

Variatietips

Add a handful of cherry tomatoes for extra freshness, or swap the parsley for coriander for a more oriental touch. A pinch of pul biber gives chilli lovers extra heat.

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