Women’s Health UK – September 2019

BUTTER BEAN AND

PRAWN SAGANAKI

Grab a grill pan – you’re

off to Greece. Prawns

pack a similar protein

profile to chicken for a

fraction of the calories

and the butter beans

are an absolute fibre

fest. Get stuck in

• SERVES 4 | CALS 261
  FAT 9G | PROTEIN 22G
  CARBS 15G


• 
  

INGREDIENTS

1 tbsp olive oil • 1 onion,

finely chopped • 2 garlic

cloves, crushed • 125ml

white wine • 400g tin of

chopped tomatoes • 400g

tin of butter beans, drained

and rinsed • pinch of dried

chilli flakes • pinch of

sugar • salt and pepper •

300g raw king prawns •

100g feta • small bunch of

dill, chopped • crusty

bread, to serve (optional)

METHOD

1 | Preheat the grill to high.

In an ovenproof frying pan,

heat the oil over a medium

heat and fry the onion for

5 mins until softened.

2 | Add the garlic and

cook for 1 min. Increase

the heat, then add the

wine, tomatoes, beans,

chilli and sugar. Season

well, then simmer for 5

mins to reduce slightly.

3 | Stir in the prawns and

crumble in the feta, then

grill for about 5 mins until

the prawns are pink and the

cheese is beginning to turn

golden. Sprinkle with dill

and serve with crusty

bread. Ouzo optional.

PEA PESTO

PIZZAS

No cauli bases to

see here. Peas and

artichokes are at

their seasonal best

right now – plus

they’re both a good

source of prebiotics,

meaning they feed

your microbiome

as effectively as

you’ll feed a crowd

with these

• SERVES 4 | CALS 615
  PROTEIN 20G | FAT
  35G | CARBS 52G


• 
  

INGREDIENTS

100g fine asparagus

• 2½ tbsp olive oil


• 2 garlic flatbreads


• 150g peas • 1 garlic
  clove, crushed • 25g
  basil • 40g pine nuts,
  toasted, plus extra to
  serve • zest of 1 lemon,
  plus juice of 1-2 lemons


• salt and pepper •
  100g chargrilled
  artichokes, drained


• 100g soft goat’s
  cheese or ricotta

METHOD

1 | Preheat the oven to

200°C. In a roasting

tin, toss the asparagus

with 1½ tbsp of the oil

and put the flatbreads

on a separate baking

tray. Cook both in

the oven at the same

time for 8-10 mins,

until the flatbreads

are crisp and the

asparagus is tender.

2 | Meanwhile, cook

the peas in a pan of

boiling water for 3

mins. Then drain and

rinse under cold water

before adding them to

a food processor with

the garlic, basil (stalks

and all), pine nuts,

lemon zest and juice

and the remaining oil.

Season and blitz to a

chunky consistency.

3 | Remove the

flatbreads from the

oven and spread

each one with the

pea pesto. Top

with the asparagus,

artichokes, cheese

and a few extra pine

nuts and hey pesto.

34 | SEPTEMBER 2019 Women’s Health

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