Known for its spicy kick, this prawn arrabbiata is a quick and delicious dinner. Endurance athletes and amateurs thrive off steady energy from foods such as pasta, so this recipe is perfect for runners and non-runners. Nutritionally speaking, this prawn arrabbiata recipe is the ideal choice for runners and athletes looking to fuel their recovery and further training.
What is Arrabbiata?
Arrabbiata sauce originates from the Lazio region of Italy, particularly Rome. The name ‘Arrabbiata’ translates to ‘angry’ in Italian, a nod to the heat from the dish’s key ingredient: red chilli peppers.
Traditionally, an Arrabbiata sauce consists of only four ingredients: olive oil, garlic, chilli, and tomatoes. This gives the finished sauce a bold, spicy finish mellowed by adding pasta. However, my prawn arrabbiata adds prawns to boost the protein in this classic Italian sauce.
Nutrition & Ingredients in my Prawn Arrabbiata
My prawn Arrabbiata isn’t just an enjoyable quick pasta dish—it’s also packed with key nutrients that support a runner’s performance and recovery.
Prawns – While not traditionally part of an Arrabiata sauce, the mild sweetness of prawns works well with the fiery chilli of the sauce. High in protein and low in fat, this prawn arrabbiata offers a lighter alternative to some heavier pasta sauces.
Linguine—Arrabiata recipes usually call for penne pasta, but linguine is often served alongside seafood. Here, linguine provides a steady release of energy, essential for maintaining stamina during long runs. A 48g serving of carbohydrates, the primary fuel used for energy, ensures this prawn arrabbiata helps replenish glycogen stores after a long run.
Extra Virgin Olive Oil—Quality is key here. Olive oil is one of the main ingredients in a traditional Arrabiata sauce. It has a high fat content, but most of this comes from monounsaturated fats that help support heart health. Olive oils are also rich in antioxidants, which is why many experts consider the Mediterranean diet one of the healthiest.
Tomatoes – Like olive oil, tomatoes are loaded with antioxidants. The most common is lycopene, which aids muscle recovery and immune function.
Red Chilli—Red chilli provides this prawn Arrabiata with its iconic fiery kick. Red chillis also contain capsaicin, a compound that gives chillis their heat but also boosts metabolism and blood circulation. This improves muscle oxygen delivery and potentially increases fat oxidation during endurance activities.
Garlic – Garlic has antibacterial and antiviral properties that support immune function. This is crucial for us runners who push our bodies to the limit. Garlic may help our immune systems from becoming more susceptible to colds and infections.
Will you try this Prawn Arrabbiata?
Prawn Arrabbiata is more than just a spicy, comforting pasta dish—it’s a meal that meets most of a runner’s nutritional needs. It’s also the perfect carb-loading recipe. Combining lean protein and simple carbohydrates helps balance fuel for performance and recovery. Whether you’re training for a marathon or simply looking for a delicious midweek meal, this classic Italian dish is an excellent addition to a runner’s diet.
Prawn Arrabbiata
Ingredients
Method
- Heat half the oil over a medium heat. Sear the prawns for 2 minutes, then turn over and cook for 2 minutes. You may need to do this in batches. Remove the prawns and set aside.
- Heat the remaining oil in the same pan. Add the garlic and chilli and cook for 2 minutes.
- Add the chopped tomatoes and bring to a gentle simmer. Cook for 10-15 minutes until the sauce has thickened.
- Meanwhile, bring a pan of salted water to a boil. Add the linguine and cook for 10-12 minutes until al dente. Drain and set aside until the sauce is ready.
- Add the prawns back to the sauce and continue cooking until the prawns have warmed through.
- Season with salt and pepper to taste
- Stir the linguine through the sauce and spoon into serving bowls. Serve with lots of freshly grated parmesan.
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