OurGLP1

Dinner recipe

Lemon-garlic prawn and butter bean skillet

Juicy prawns, creamy butter beans and colourful vegetables cooked in one pan, finished with lemon, parsley and a cool spoonful of yoghurt.

Under 400 caloriesHigh proteinHigh fibreOne pan25-minute meal
Lemon-garlic prawns with butter beans, courgette, red pepper, tomatoes and spinach in a cream skillet
Prep12 min
Cook13 min
Total25 min
Makes2 servings
LevelEasy
By OurGLP1 Editorial TeamDevelopment recipe — kitchen testing recommended before deployment

At a glance

Nutrition per serving

Estimated values for 1 of 2 servings.

Calories380kcal
Protein43g
Carbohydrate29g
Sugar11g
Fibre10g
Fat8g

Nutrition is an estimate calculated from generic ingredient values and shown per serving when the recipe makes two servings. Prawn and bean brands, drained weights and the amount of oil left in the pan will change the result.

Prepare

Ingredients

Scale recipe
Raw king prawns, butter beans, tomatoes, courgette, red pepper, spinach, lemon, garlic, parsley, paprika, olive oil and yoghurt
Everything measured before cooking keeps the steps calm and clear.

Contains: Crustaceans, Milk. Always check individual product labels.

Cook along

Step-by-step method

  1. 1

    Prepare the prawns and yoghurt

    Pat the prawns dry with kitchen paper. Mix the yoghurt with half the lemon zest, 1 teaspoon of lemon juice and a little black pepper, then keep it chilled while the skillet cooks.

  2. 2

    Soften the vegetables

    Heat the olive oil in a large non-stick skillet over medium-high heat. Add the red pepper and courgette and cook for 4 minutes, stirring occasionally.

  3. 3

    Add the tomatoes and beans

    Add the tomatoes, garlic, smoked paprika, drained butter beans and 2 tablespoons of water. Cook for 3 minutes, stirring gently so the beans warm without breaking up.

    Courgette, red pepper, tomatoes, garlic and butter beans softening in a cream skillet
    The tomatoes should just begin to release their juices, leaving a small amount of glossy cooking liquid rather than a watery sauce.
  4. 4

    Cook the prawns

    Add the prawns and spread them through the hot skillet. Cook for 3–4 minutes, turning once or twice, until every prawn is opaque and pink with no grey or translucent centre.

    Raw grey king prawns beginning to turn pink among butter beans and softened vegetables
    Remove the pan from the heat as soon as the thickest prawns are opaque; overcooking makes them firm and rubbery.
  5. 5

    Wilt the spinach and finish

    Take the pan off the heat. Fold in the spinach a handful at a time until wilted, then add the remaining lemon zest, 2 teaspoons of lemon juice and most of the parsley. Season with black pepper and only a small pinch of salt if needed.

    Cooked pink prawns, butter beans and vegetables with wilted spinach, lemon and parsley
    The spinach should be just wilted and the prawns piping hot throughout, while the vegetables keep some shape.
  6. 6

    Serve

    Divide the skillet between two shallow bowls and spoon the lemon yoghurt alongside. Scatter over the remaining parsley and add another squeeze of lemon only if wanted.

Optional portion idea

A smaller starting portion

Start with half a serving, prioritising several prawns and a spoonful of beans with the vegetables. Keep the yoghurt on the side and refrigerate the remainder promptly for another meal.

Keep it well

Storage

Cool leftovers promptly and refrigerate in a covered container for up to 1 day, keeping the yoghurt separate. Reheat gently until piping hot throughout and do not reheat more than once. Previously frozen raw prawns can be cooked and refrigerated, but should not be refrozen after cooking unless the product instructions confirm that is safe.

Useful swaps

  • Swap butter beans for drained cannellini beans, keeping the drained weight the same.
  • Use a yellow pepper instead of red, or replace half the courgette with sliced mushrooms.
  • Choose a lactose-free Greek-style yoghurt if required and check all product labels.
  • For a milder flavour, replace smoked paprika with sweet paprika.

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