Our Subscriber Told us to Cook Low Calorie Prawn Pasta

Low‑calorie garlic‑herb prawn spaghetti (subscriber request)

Presenters / source

• Presented by Sharon and a co‑host (unnamed).
• Recipe suggested by subscriber “Tracy” (Australia).
• Products mentioned: Tesco Free‑From spaghetti (gluten/wheat/egg free), Tesco ready‑cooked peeled prawns, Philadelphia Garlic & Herb (regular or low‑fat).

Ingredients

(quantities are approximate — adjust to taste/servings)

• Spaghetti (Tesco Free‑From) — enough for 1–2 portions (they used a modest amount; increase for larger appetites).
• Ready‑cooked peeled prawns — about 4–7 prawns used on camera (they planned 5–6; could be two portions).
• Philadelphia Garlic & Herb soft cheese — about ½ tablespoon was mentioned initially, but they ended up using the whole tub. Use to taste (lower‑fat version if preferred).
• Chili flakes — to taste (they added a good amount; optional).
• Salt — for the pasta water and seasoning.
• Black pepper — to taste.
• Optional additions: extra fresh garlic, a splash of cream (usually used but omitted here for lower calories), mushrooms, grated cheese for serving, garlic bread.

Equipment & prep

• Large pot for boiling pasta.
• Colander for draining.
• Saucepan or reuse the pasta pot to make the sauce (they melted the cheese in the same pot used for boiling).
• Hob/induction cooker (note: induction knobs heat quickly — monitor the heat).
• Optional: serving plate/bowl, fork, grater.

Method (step‑by‑step)

1. Bring a large pot of water to a rolling boil. Add a pinch of salt. (They also added a drop of oil to the water — optional.)
2. Add the spaghetti to the boiling water. Cook until done — in the video the free‑from pasta was on about 5 minutes and seemed ready. Follow package instructions and check for doneness.
3. Drain the pasta in a colander and set aside to drain.
4. Return the same pot to low heat. Add the Philadelphia Garlic & Herb cheese and gently warm/melt on low. Stir to create a creamy sauce — keep heat low so the cheese melts without burning.
5. Add chili flakes to taste while the cheese is melting so the spice infuses the sauce.
6. Add the ready‑cooked peeled prawns to the sauce and heat through briefly — just long enough to warm them (they are pre‑cooked). Do not overcook.
7. Fold the drained spaghetti into the sauce so it is evenly coated. If the sauce needs loosening, add a splash of cream or a little reserved pasta cooking water. (Cream was normally used but omitted here to keep calories lower.)
8. Season to taste with salt and freshly ground black pepper.
9. Serve immediately. Optional: sprinkle extra chili flakes and grated cheese; serve with garlic bread.

Chef tips, notes & common mistakes

• Low‑fat or regular Philadelphia both work — choose based on calorie preference.
• Ready‑cooked prawns only need reheating; do not treat them like raw prawns.
• Keep the sauce on low heat and don’t leave it unattended — cheese can burn on high heat.
• Free‑from pasta cooks quickly; watch it closely so it doesn’t overcook or stick.
• Add chili flakes to taste — the presenters preferred a generous amount.
• Add fresh garlic or mushrooms if you want more flavor or bulk.
• If you don’t have garlic‑&‑herb soft cheese, use plain soft cheese plus fresh garlic and herbs.

Plating & serving suggestions

• Finish with grated cheese and extra chili flakes.
• Serve with garlic bread on the side.
• The presenters described the finished dish as creamy and flavorful — a quick midweek meal.

Variations

• Creamier: add a splash of cream while melting the cheese.
• Lower‑calorie: use low‑fat Philadelphia or reduced‑fat soft cheese.
• Vegetarian: omit prawns and add mushrooms or other vegetables.
• Spiciness: adjust or omit chili flakes to preference.

Portion note

• The recipe as shown yielded roughly 1–2 portions depending on appetite; adjust pasta and prawn quantities accordingly.

Presenter / channel references

• Presented by Sharon and co‑host (video). Recipe requested by subscriber “Tracy” (Australia).
• Referenced products: Tesco Free‑From spaghetti, Tesco ready‑cooked peeled prawns, Philadelphia Garlic & Herb.