8:04
So, first up, look at these prawns. We got six of these bad boys. We're going to add some big flavor with a marinade. So, all I need is two sprigs of rosemary. That's all you need. And by the way, rosemary and shellfish, they're not thought of as being like best friends, but I'm telling you, it works an absolute treat. Just give it a good bash up. You know, it's going to help you use less salt because you've got loads more flavor going into your food. Then we're going to hit it up with two cloves of garlic, okay?
Garlic is a source of vitamin B 6. Great for the immune system. Next, a teaspoon of smoked paprika followed by saffron. Just a subtle little hit of that is going to give you the most wonderful sort of like barbecue vibe going on. And then a little pinch of saffron. And it gives you the most incredible color. So, that goes in. Now, one thing's for sure is that saffron requires infusion to pull out all of that beautiful flavor. So, just a little swig of water. So, kind of in essence, we're making a tiny little cup of bonkers tea. So, just drizzling 1 Tbsp of good healthy extra virgin olive oil. Look at that. The color is just amazing. That, my friends, is one hell of a marinade right there. So, uh you could use that on pork, chicken,
all sorts of skewers and wonderful things. But, this is going to go on our prawns. Now, prawns, inside this beautiful prawn is a little vein that we want to get rid of. Just get some cooking scissors and just cut all the way down the back. It's very simple. It opens up that area and then we can pull out that vein very, very simply. Just like that. And of course, it makes it cook quicker. It allows flavor to get in and also it splays open like a beautiful kind of butterfly prawn. In longevity hotspots, they tend to choose proteins lower in saturated fats like seafood.
Reducing red meat in your diet will help lower cholesterol and keep your weight down. Now, the prawn is a fantastic source of protein. Really, really high in vitamin B 12. Now, the reason that's a really important one is because it's great for your nervous system and your immune system. So, it's fantastic to get your hit of vitamin B 12. We are going to just get our hands in there now. Look at that. That is going to be a joy to cook and to eat. I'm taking inspiration from our friends in Costa Rica and trying to get more fruit into your life.
We might not have the maranon or the Spanish lime at our disposal, but a good old orange is a fantastic source of vitamin C. Toss those also in the marinade. It's such a picture. I mean, look at that. Incredible colors. You know it's going to be good. It's going to cook so well together in the pan or you could even roast it. So, moving on. While your prawns marinate, pour boiling water over the whole wheat couscous. Cover and set aside for 10 minutes to fluff up.
Next, veggies. This dish is one of the most exceptional ways to effortlessly get your three of your five a day. This veg will add nutrients and fiber to the dish. I'm using peppers, courgettes, and asparagus, but use whatever's in season. A variety of colors tend to mean a wider variety of vitamins, so don't be afraid to mix things up. Last but not least, one or two chilies depending on how hot they are. Always nice to get a bit of heat going on in there, but subtle heat. We don't want to blow anyone's head off. It's just a nice little hum.
These fiery favorites are super high in vitamin C and also contain anti-inflammatories. Let's pour that into our bowl. And we now want to flavor all of this with a lovely simple clean dressing. It's kind of St. Clement's style. Oranges and lemons. Squeeze the juice of one orange and one lemon over the couscous. More vitamin C, more goodness. The sweetness of the orange will balance the acidity of the lemon. And you could add olive oil if you wanted to, but this is fat free. We're not going to go into the olive oil on this particular one.
Add some finely chopped mint and mix it up. Use a spoon, but I like to use my personal spoons, which are my hands. Get in there. Look at that. Time to cook the marinated prawns and oranges. Every last bit of juice, we want it all in there. As it cooks, the prawns will start to change color. Have a little toss around. They won't take very long to cook at all. Move everything around so it has full contact with the pan.
Can you see this prawn butterflying out? See how it's just opening up as it's cooking. So, now we've got a nice color on both. We can kind of toss this around and that's what we're talking about. Really nice gnarly prawns. And the orange slices will now have a lovely fragrant caramelized flavor as well. So, let's plate up, guys. I love, by the way, serving this as a share plate. And then we can go around with those amazing prawns. They're so beautiful. The color's extraordinary. When you do finally squeeze the juice out, that's what we want. Beautiful,
sweet, gorgeous, caramelized juiciness. Get all the flavor out of there and pour that over your prawns. Wowzers. Got it all over me. Yeah, the mess has started. You wait till the end of this. It's going to be everywhere. So, we have nearly all the elements of perfection here. We've got our carbohydrates, that lovely whole wheat couscous. We've got amazing protein in the form of those prawns. We've got veggies galore, citrus galore, herbs galore. And to finish off all of those food groups, dairy. Top with little dollops of mild cooling yogurt, a sprinkling of mint leaves, and finally juicy jewels of pomegranate.
Those little capsules of sweetness. Imagine eating this sort of spicy, saffron-y sort of beautiful prawns and some veg and then that pop of sweetness from that. I mean, look. It's such an incredible color. So, just grab it, put it between your fingers like that, and from a height, celebrate mess cuz the mess is going to start now. Just get it amongst it from a height. And just do a Jackson Pollock, mate. You want to create mess. There you go. Warmly spiced prawns on a bed of rainbow-flecked couscous and that all-important vitamin C-rich fruit. And like my Costa Rican friend Huber said, why buy something synthetic when you can eat something so delicious? Not bad
rolling in at 572 calories per portion. So, all we have to do now is eat it. And there ain't no polite way to do this. Right. Here we go. More juice over the top. Be prepared for a mess. Head off. Get the shell off. Really delicious flavor. Veggie, couscous. Mhm. It's a complete celebration of everything that's good for you in one dish. What a joy.
