Garlic King Prawn and Courgette Pasta with Goat Cheese
Succulent king prawns, sweet cherry tomatoes, and sliced courgette tossed with whole-wheat pasta and rich soft goat cheese. A vibrant, high-protein dinner that yields 3 portion-controlled servings.
Prep
10 min
Cook
15 min
Total
25 min
Makes
3 servings
Created together. Shared with you.
Made by Claire + Lila
Claire created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Steadier 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
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 · Large pot
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 7 steps complete
Next: Bring a large pot of salted water…
- 01
Bring a large pot of salted water…
Bring a large pot of salted water to a boil over high heat. Add the whole-wheat penne and cook according to package instructions until al dente, about 9 to 10 minutes. Reserve 60ml of pasta cooking water, then drain the pasta and set aside.
Look for: al dente
Tap card to mark done - 02
Heat half of the olive oil in…
While the pasta cooks, heat half of the olive oil in a large skillet or frying pan over medium-high heat.
Tap card to mark done - 03
Add the peeled king prawns to the…
Add the peeled king prawns to the hot pan in a single layer. Sear for 1.5 to 2 minutes per side until pink, opaque, and cooked through. Transfer cooked prawns to a warm plate.
Look for: pink, opaque, and cooked through
Tap card to mark done - 04
Add the remaining olive oil to the…
Add the remaining olive oil to the same skillet over medium heat. Add the sliced courgette and cherry tomatoes. Sauté for 3 to 4 minutes until the courgette turns tender and tomatoes begin to soften.
Look for: the courgette turns tender and tomatoes begin to soften
Tap card to mark done - 05
Stir in the sliced garlic and cook…
Stir in the sliced garlic and cook for 1 minute until fragrant, taking care not to let it brown.
Look for: fragrant, taking care not to let it brown
Tap card to mark done - 06
Lower heat to low
Lower heat to low. Stir in the drained pasta, cooked prawns, crumbled soft goat cheese, and reserved pasta water. Toss gently for 1 to 2 minutes until the goat cheese melts into a light, creamy sauce coating the pasta.
Look for: the goat cheese melts into a light, creamy sauce coating the pasta
Tap card to mark done - 07
Remove from heat and fold in fresh…
Remove from heat and fold in fresh basil leaves. Divide into 3 equal portions—serve 2 portions warm for dinner and store 1 portion in an airtight container in the fridge for up to 2 days for tomorrow's lunch.
Ready when: everything is assembled and ready to enjoy
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