I bought 16 medium prawns again, carrots, baby spinach to make prawns curry, along with canned pineapple. On my way to the cashier; this bucatini caught my eyes, bought it and changed my plan from making curry to pasta meal.

Google: “Prawns are small aquatic crustaceans, and their heads, often thrown away, are packed with flavour and nutrients. Prawn heads can be used to make tasty stocks and broths, enhancing soups and seafood dishes. They are rich in omega-3 fatty acids, collagen, and various vitamins and minerals, which can support heart health, skin elasticity, and overall well-being. Known for their strong umami flavour, prawn heads are a valuable addition to seafood dishes. Omega-3 fatty acids help heart health and brain function, while collagen supports joint health and skin elasticity. Vitamins and minerals: Prawn heads provide essential nutrients like Vitamin B12, niacin, phosphorus, selenium, and zinc, contributing to better heart health and overall wellness.”

“Bucatini is a thick pasta similar to spaghetti, with a hole in the center that helps it hold sauces. Bucatini is traditional in Rome and the Lazio region of Italy and is commonly used in dishes like amatriciana, which includes guanciale, tomato, and pecorino cheese. The hollow center allows it to be coated well with both creamy and chunky sauces; from simple tomato-based ones to richer options with meat and vegetables. It provides carbohydrates, and when paired with vegetables and lean proteins, it’s a balanced meal. Whole wheat bucatini offers dietary fiber for better digestion and satiety. However, eating too many refined carbs can increase the risk of heart disease and high blood sugar. Eat in moderation.”

“Carrots are high in beta-carotene; which the body turns into Vitamin A, important for vision and immune health. Spinach is loaded with vitamins and minerals, such as Vitamin K, folate, iron, and antioxidants like lutein and zeaxanthin, which support eye health. These nutrients may lower the risk of heart disease and stroke. Spinach is also beneficial for digestion due to its fiber content. Combining carrots and spinach makes for a nutritious meal or juice that is low in calories and good for those managing their weight.”

Thank you, God, for the sunshine day and change my mind to make pasta today. My bucatini is healthy, colourful and delicious. Let’s cook!!!

Ingredients

16 medium size prawns
6-8 garlic cloves, peeled skins and light smashed
2-3 carrots
1/2 lemon juice
300 g bucatini
250 g baby spinach
2 Tbs minced garlic, divide
1/4 c Pinot Grigio (white wine)
6 Tbs cold butter
salt
oil
black pepper
chili flakes
grated fine Pecorino cheese
water

Method

Wash prawns in cold running water and remove the heads by pulling them away from the body. To clean the heads, first, remove the feelers off the prawn heads and then wash them thoroughly in water. Make sure to clean the hollow space left after removing the prawn body. Leave them to drain and pat them dry.

To devein a prawn with a toothpick, count from the tail up to the second section of the prawn, insert the toothpick just under the vein, and gently pry it up to expose the vein. Then, use your fingers or the toothpick to pull the vein out. Use kitchen scissors to cut along the back of the prawn, starting from the head and going towards the tail.  The shell should then peel off easily. 

Heat a pan with 1 Tbs oil and 1 Tbs butter over medium-high heat. Once butter melted, add 1 Tbs minced garlic and cook until lightly browned. Add prawn heads and shells and cook until aromatic. Add enough water to cover prawn shells and heads. Add lightly smashed garlic and bring to a boil and simmer for about 30 to 40 minutes to extract the maximum flavour from prawn shells and heads.

While prawn heads and shells are cooking; cut off the ends of the carrot peel, and trim carrots, then cut it into planks, stack the planks, and finally, slice the stack into thin, matchstick-like strips about 1/16 to 1/8 inch thick. This method yields uniform julienned carrots suitable for presentation with bucatini. Set aside. Next wash and dry baby spinach. Set aside.

Cook bucatini in a large pot of boiling salted water until tender about 8 to 12 minutes, stirring occasionally to prevent sticking. Aim for a texture that is firm to the bite, with a slight resistance in the center. Start checking the pasta’s texture a minute or two before the recommended cooking time. Once cooked, drain pasta, reserving 1/4 cup of the pasta cooking water and keep warm with tented foil in a large bowl.

When done cooking prawn head and shells; remove the heads, smashed garlic and set aside. Discard the shells and reserved the flavourful water. Add the prawns to the reserved flavourful water. Cook for 3-4 minutes, or until they turn pinkish-orange. Remove the prawns and transfer to plate.

Now add 1/4 c of oil into a saucepan. Heat over medium heat. Add the remaining minced garlic, smashed garlic, pinch of chili flakes, and cook for 1 minute or just until the garlic becomes fragrant. Once fragrant, add in Pinot Grigio wine, along with 6 Tbs cold butter (it will bubble up a bit), then prawn heads, carrots, salt and black pepper. Simmer the sauce for 2-4 minutes, whisking with balloon whisk until the butter melts in and the sauce slightly reduces. Remove prawn heads and set aside.

Next add bucatini, 4-6 Tbs flavourful water, prawns and baby spinach leaves. Gently toss everything together to combine and coat. Add Pecorino cheese, and toss again to combine. Check for seasoning and if too dry add some more flavourful water. Spoon bucatini, prawns with vegetables into serving pasta bowls. Place 4 heads on top of the pasta. Scatter some more chili flakes and Pecorino cheese over the top. Enjoy with a glass of white wine!!!!

Note: Dried bucatini is easy to find in the dried pasta section of the supermarket, you can substitute spaghetti or even linguini. Instead of carrot and baby spinach, substitute with red and green capsicums, tomatoes, leek, celery, or radicchio for colours and health vegetables. You can leave out wine use flavourful prawn heads and shells stock or seafood stock.

Instead of prawns, substitute for meat or lobsters. You can just use vegetables alone. You can make tomato based sauce with red wine or creamy white sauce, or white chocolate creamy sauce.

https://helenscchin.com/2020/07/24/prawn-heads-prawns-and-vegetables-bucatini/

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