Garlic Butter Prawns with Sauteed Zucchini and Quinoa
Succulent prawns seared in garlic butter served alongside delicate sauteed zucchini and fluffy quinoa.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Place 0
- 01
Place 0
Place 0.5 cup of quinoa and 1 cup of water into a small saucepan with a tight-fitting lid. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa germ separates.
Look for: liquid is absorbed and quinoa germ separates
Tap card to mark done - 02
Remove quinoa from heat and let rest…
Remove quinoa from heat and let rest covered for 5 minutes before fluffing with a fork.
Allow: 5 minutes
Tap card to mark done - 03
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a large skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 04
Add sliced zucchini to the skillet and…
Add sliced zucchini to the skillet and cook for 4-5 minutes, stirring occasionally, until tender and lightly golden brown.
Look for: tender and lightly golden brown
Tap card to mark done - 05
Transfer sauteed zucchini onto a dish and…
Transfer sauteed zucchini onto a dish and set aside.
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Wipe skillet clean
Wipe skillet clean, then melt butter and add minced garlic over medium heat for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 07
Add prawns to the skillet in a…
Add prawns to the skillet in a single layer and cook for 2 minutes per side until pink, opaque, and cooked through.
Look for: pink, opaque, and cooked through
Tap card to mark done - 08
Stir in fresh lemon juice and chopped…
Stir in fresh lemon juice and chopped parsley, tossing prawns to coat evenly.
Tap card to mark done - 09
Plate cooked quinoa
Plate cooked quinoa, top with garlic butter prawns and sauteed zucchini, and spoon remaining skillet juices over top before serving.
Ready when: everything is assembled and ready to enjoy
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