Fit_Well_October_2017

FIT & WELL 35FIT&WEELL 35

Crab courgetti

YOU WILL NEED

» 2tsp extra virgin olive oil

» 1 red chilli, chopped

» 1 garlic clove, chopped

» 170g can white crabmeat

in brine, drained

» 250g courgette spaghetti

(spiralized courgette)

» 1tbsp lemon juice

» 15g basil leaves,

shredded, reserving

a few for garnish

WHAT TO DO

1

Heat the olive oil in a

small frying pan or

saucepan over a low

heat. Add the chopped red

chilli and garlic, and cook

for 1-2 mins, until softened

but not coloured. Gently

stir the crabmeat into the

chilli and garlic for 1 min,

just until warmed.

2

Meanwhile, bring a

pan of lightly salted

water to the boil and

cook the ‘courgetti’ for a

minute or two, until just

tender. Drain well and

return to the pan.

3

Scrape the chilli-

garlic crab into the

courgetti with the

lemon juice and basil

leaves. Season generously

with a grating of black

pepper and a pinch of

salt, then toss quickly

and heap into warmed

dishes. Garnish with

basil leaves to serve.

YOU WILL NEED

» 3 skinless chicken breasts

» 1 vegetable stock cube

» 1½tbsp olive oil

» 1 red onion, chopped

» 2 carrots, finely chopped

» 2 garlic cloves, sliced

» 1½ tbsp tomato puree

» 2 x 400g tins chopped plum tomatoes

» Handful of basil, shredded, reserving

a few leaves for garnish

» 1tbsp capers

» 6 sliced green olives

WHAT TO DO

1

Put the chicken breasts in a pan with

the stock cube and cover with 700ml

boiling water. Simmer for 25 mins, or

until the chicken is cooked through.

2

Meanwhile, heat the oil in another

large pan, or casserole, and gently

cook the onion and carrots for 10

mins. Add the garlic and tomato puree

and stir into the vegetables. Cook for a

further 2 mins. Add the tomatoes and

cook for 20 mins, until reduced and

the sauce has thickened.

3

Break up the chicken and add to

the sauce, with a little veg stock, as

needed. Garnish with basil. Serve

scattered with the capers and olives.

Filling chicken & tomato stew

High

protein

Low

sat fat

261 calories

8g fat (1.5g sat) 14g carbs

Prep time 10 mins

Cook time 35 mins

Serves 4

2

Low

sat fat

L ow

fat

High

protein

129 calories

12g fat (2g sat)

2g carbs

Prep time 10 mins

Cook time 5 mins

Serves 2

Gluten

free