Rigatoni with spiced prawns, tomatoes & chorizo

Dairy Free
Very Healthy
Health score
60%
Rigatoni with spiced prawns, tomatoes & chorizo
45 min.
5
596kcal

Suggestions



If you’re looking for a vibrant and delicious dish to elevate your pasta game, look no further than this Rigatoni with Spiced Prawns, Tomatoes & Chorizo. Bursting with flavor and perfect for sharing, this meal is designed not only to satisfy your taste buds but also to provide a healthy option for lunch or dinner. With its dairy-free profile and wholesome ingredients, it’s a fantastic choice for those who are health-conscious yet still crave something indulgent.


The star of this dish is the harmonious combination of succulent prawns and the smoky richness of chorizo, complemented by juicy, ripe tomatoes that melt into a luscious sauce. The addition of spring onions adds a fresh crunch that balances the flavors beautifully. This recipe is simple enough for a weeknight meal yet impressive enough to serve at a gathering with friends or family, promising smiles all around at the table.


Ready in just 45 minutes and loaded with nutrients, each serving is around 596 calories, making it a satisfying choice that won’t weigh you down. With a health score of 60 and a caloric breakdown that emphasizes high carbohydrates and healthy fats, you can savor every bite without a twinge of guilt. Embrace the vibrant flavors and colors of this dish, and allow your culinary creativity to take center stage with every delicious forkful.

Ingredients

  • tbsp olive oil 
  •  shallots diced
  • 120 chorizo sausage cut uncooked thinly sliced
  • large tomatoes chopped
  • 350 rigatoni 
  • 200 shells chopped
  • large spring onion thinly sliced

Equipment

  • frying pan

Directions

  1. Put the oil, shallots and a good grind of pepper in a large, cold frying pan.
  2. Place over a low heat and slowly cook for 10 mins, stirring regularly, until softened.
  3. Add the chorizo to the shallots, turn up the heat (but not too much) and colour a little. When the orange oil is released into the pan, add the tomatoes and a good pinch of salt. Stir over a medium heat the tomatoes should literally melt in about 10 mins. If the sauce is not bubbling, turn up the heat a little.
  4. Add 100ml water and bring to the boil. Gently simmer for a few mins more.
  5. Meanwhile, cook the pasta.
  6. Add the prawns to the sauce, bring back to the boil and cook for 1 min until the prawns change colour.
  7. Drain the pasta and stir into the sauce with the spring onion whites. Cook and stir for 1 min.
  8. Serve sprinkled with the spring onion greens.

Nutrition Facts

Calories596kcal
Protein12.67%
Fat24.88%
Carbs62.45%

Properties

Glycemic Index
36.8
Glycemic Load
35.81
Inflammation Score
-9
Nutrition Score
23.743478401848%

Flavonoids

Naringenin
1.49mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.33mg
Myricetin
0.28mg
Quercetin
2.33mg

Nutrients percent of daily need

Calories:595.52kcal
29.78%
Fat:16.47g
25.34%
Saturated Fat:3.85g
24.07%
Carbohydrates:93.05g
31.02%
Net Carbohydrates:86.33g
31.39%
Sugar:9.7g
10.78%
Cholesterol:16.93mg
5.64%
Sodium:20.78mg
0.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.88g
37.75%
Selenium:69.7µg
99.57%
Manganese:1.3mg
65.14%
Vitamin C:36.95mg
44.79%
Vitamin K:44.89µg
42.75%
Vitamin A:2040.31IU
40.81%
Phosphorus:270.02mg
27%
Fiber:6.72g
26.88%
Potassium:824.02mg
23.54%
Copper:0.46mg
23.19%
Magnesium:86.42mg
21.61%
Vitamin E:2.97mg
19.81%
Vitamin B6:0.37mg
18.58%
Vitamin B3:3.24mg
16.2%
Folate:62.36µg
15.59%
Iron:2.61mg
14.51%
Zinc:2mg
13.34%
Vitamin B1:0.19mg
12.75%
Vitamin B5:0.7mg
7.05%
Vitamin B2:0.12mg
6.91%
Calcium:60.79mg
6.08%