NUTRITIONHEART-STRENGTHENING
SEAFOOD SPAGHETTI
THIS SICILIAN DISH PACKS HEART-
HEALTHY OMEGA-3 – AN OFFER
YOU CAN’T REFUSE
METHOD
1 / In a frying pan
at half heat, cook
the chopped onion,
garlic and chilli in the
oil until soft. Boil the
fennel for five minutes
before chopping. Keep the
water aside for the pasta.
2 / Cook the anchovies,
packed with omega-3s,
with onion and add the
pine nuts, fennel and
tomatoes. Mix in the
sardines with 2tbsp of hot
water, cover and leave for
five minutes before
breaking up the fish.METHOD
1 / Heat a frying pan until
smoking hot. Add the oil
and seasoned livers to the
pan. They’re loaded with
yawn-averting iron and
pantothenic acid, the
chemical your body uses to
break down fats for energy.
Fry two minutes on each
side, remove and chop.
2 / Switch to a saucepan and
fry the onion, celery and
garlic with some salt and
pepper over a medium-low
heat. After 10 minutes, add
the chicken liver and its
juices, the marsala and
wine. Simmer gently for an
hour until the sauce is thick
like pâté. Add the rosemary
and take it to the heat.
3 / Boil the pasta in a pan and
add a splash of water to
the liver sauce to thin it.
When the pasta is al dente,
drain and add to the creamy
liver sauce with parsley
and butter.SERVES 2- CHICKEN LIVERS, 350G
- EXTRA-VIRGIN OLIVE OIL
- SMALL ONION, ½
- A CELERY STALK
- A GARLIC CLOVE
- DRY MARSALA, 150ML
- WHITE WINE, 100ML
- ROSEMARY LEAVES, 1TBSP
- DRIED TAGLIATELLE, 200G
FRESH PARSLEY, 2TBSP - BUTTER, 40G
ENERGY-BOOSTING
TAGLIATELLE RAGÙ
CHARGE THROUGH MIDDAY
ENERGY SLUMPS WITH THIS
POST-WORKOUT POWER-UP20g
FAT33g
PROTEIN72g
CARBS2441
KJ25g
FAT63g
PROTEIN88g
CARBS3825
KJSERVES 4
- A WHITE ONION
- A GARLIC CLOVE
- DRIED CHILLI FLAKES
- EXTRA-VIRGIN OLIVE OIL
- WILD FENNEL, HANDFUL
- ANCHOVIES IN OIL, 5
- PINE NUTS, 1TBSP
- CHERRY TOMATOES, 5-6
- SARDINES, 800G
- WHOLEGRAIN
SPAGHETTI, 320G
04
03
3 / Remember that
fennel water? It’s time to
add the spaghetti. Cook
for 12 minutes and add it
to the sardines pan. Mix,
plate up and prepare to
be hooked.