Courgette, Aubergine and Prawn Caponata

Aubergines are high in fibre and low in calories. Prawns are low in saturated fat and the tomatoes are rich in lycopene, which lowers blood pressure. 

Serves 4 

Ingredients
4 Tbsp Olive oil 
1 Tbsp Capers
2 Tbsp Fresh breadcrumbs 
2 Garlic cloves, grated 
2 tsp dill, finely chopped 
1 Large Aubergine (300g), cut into bite-size pieces
1 Large Courgette (300g), cut into half moons 
1 Stick Celery, sliced 
1 Tbsp Tomato puree 
400g Tin chopped tomatoes 
75g Pitted Kalamata olives 
300g Wholewheat penne 
150g Raw, peeled king prawns 
Fresh basil leaves, to serve 

1) Heat 1 tbsp olive oil in a large pan to medium heat. Add capers, sauté until they are golden, then transfer to kitchen paper. 
2) Add the breadcrumbs to the pan and fry until golden; set aside in a bowl. Fry the garlic until fragrant, then mix into the breadcrumbs with the capers and dill. 
3) Add the remaining oil to the pan. Add the aubergine and courgette. Cook over a medium heat for 15 minutes, then add the celery and cook for 5 - 10 minutes more until the vegetables are golden and soft. 
4) Stir in the tomato puree and cook for 1 minute until fragrant. Pour in the tomatoes and half fill the can with water. Swill it around and add to the pan with the olives. Simmer for 10 - 20 until thickening. 
5) Meanwhile, cook the penne in a pan of salted boiling water, according to the pack of instructions. Once cooked, stir into the sauce and add the prawns. Cook until the prawns turn pink and are cooked through. Serve sprinkled with the breadcrumbs and basil. 

Per Serving: 526 Cals, 18g Fat, 3g Sat fat, 67g Carbs