Low-Carb Courgetti Prawn Linguine

This low-carb prawn "linguine" swaps traditional pasta for courgettes to keep things keto-friendly. For the wine, a crisp, low-sugar Marlborough Sauvignon Blanc works perfectly—it brings a bright acidity that cuts through the garlic and olive oil while keeping the carb count strictly in check.

Ingredients

• 4 medium courgettes (spiralised into linguine-style noodles)
• 300g raw king prawns (peeled and deveined)
• 3 tbsp extra virgin olive oil
• 4 cloves garlic (finely sliced)
• 1/2 tsp dried red chilli flakes (adjust to taste)
• 120ml low-sugar Sauvignon Blanc
• 1 lemon (zest and juice)
• A large handful of fresh parsley (roughly chopped)
• Sea salt and freshly ground black pepper
• Optional: 1 tbsp butter (for a richer sauce) and basil leaves to serve.

Method

1. Prepare the courgetti: Draw out excess moisture.Place your spiralised courgettes in a colander, sprinkle lightly with salt, and leave them to sit for 10 minutes over a bowl. Give them a gentle squeeze with a clean tea towel before cooking to remove excess water, ensuring your sauce doesn't become watery.
2. Sauté the aromatics: Heat the olive oil in a large frying pan over medium heat. Add the sliced garlic and chilli flakes, cooking for about 60 seconds until fragrant but not browned.
3. Cook the prawns: Turn the heat up slightly and add the prawns in a single layer. Cook for 1–2 minutes per side until they just turn pink. Remove the prawns from the pan and set them aside on a plate so they don't overcook.
4. Deglaze with Sauvignon Blanc: Pour the Sauvignon Blanc into the hot pan, scraping up any flavourful bits from the bottom. Let the wine simmer vigorously for 2–3 minutes until it reduces by half. If you are using butter, whisk it in now until melted and glossy.
5. Toss and serve: Lower the heat, return the prawns to the pan, and add the courgetti, lemon zest, lemon juice, and chopped parsley. Toss everything together continuously for 1–2 minutes just until the courgetti is warmed through—do not overcook, or the noodles will turn mushy. Season with salt and pepper to taste, a ripped basil leaves and serve immediately.

Serve with a glass of low-sugar Sauvignon Blanc - the same you have cooked with.