MEAT SEAFOOD VEGETARIAN
Olive,anchovy
andparsleyfusilli
Cook70gfusilliaccordingtothepack
instructions,thendrain.Meanwhile,
gentlyheat1tspoliveoilfroma canof
anchoviesina pan.Add1 chopped
blackolivewithalittlecrushedgarlic
andheatfora moment,stirring.Add
2 choppedanchovies, stirfora fewsec,
thenadd2tbsptomatopastasauce
andsomechoppedfreshflatleaf
parsley. Simmergentlyfora fewmore
min.Stirthedrainedfusilliintothe
sauceandserve.
PerservingO340kcalO12gprotein
O9.4gfatO1.9gsaturatesO51gcarbs
O1.8gfibreO1.1gsalt72 HEALTHY FOOD GUIDE JANUARY 2020
NUTRITION
My simple recipes use dried pasta and each serves 1, apart from the big batch of tomato sauce
Pappardellebolognese
Heat 2tspoliveoilina frying pan, add ½
small onion,1 smallcarrotand 1 celery
stick, all finely diced, and fry for 10 min.
Add a little crushed garlic and cook for a
further 1 min. Add 70g extra lean beef
mince and cook, stirring, until browned,
then add 100ml reduced-salt stock and
cook over a medium-high heat until the
liquid has evaporated. Add 80g Italian
passata and a few tbsp water, season with
freshly ground black pepper and simmer
for 20 min. Meanwhile, cook 70g
pappardelle according to the pack
instructions. Drain, then stir into the sauce.
Serve topped with a little grated
parmesan and a large green salad.
Per serving O448kcal O 26g protein
O 9.6g fat O 2.4g saturates O 60.9g carbs
O 12.6g fibre O0.5g saltSpaghetti car
Sauté ½ finely slicedredonionand 1
back bacon rasher, cutintosmall pieces,
in 1tsp oil until the bacon is cooked but
not crispy. Add a little crushed garlic
and set aside. Cook 70g spaghetti
according to the pack instructions, then
drain. Add the bacon mix to the pasta pan
and mix together. Over a low heat, break
1 egg into the pasta and stir quickly (whip
away from the heat if the egg begins to
scramble). Once the egg is thoroughly
mixed, season with black pepper and
serve with a tomato and onion salad
drizzled with balsamic vinegar.
Per serving O365kcal O 20g protein O 7.4g fat
O 2g saturates O 53g carbs O 3g fibre O 0.8g saltItaliancountrysoup
Chop¼onion,1 smallcarrotand
1 celerystick. Heat1tspoliveoilina
largepan,addthevegetablesand 1
bayleafandgentlycookfor10–15min
untilsoftened.Add350mlfresh
vegetablestockandbringtotheboil,
thenadd70gdriedwhitepastashapes
andsimmerfor 15 min.Add80geach
slicedwhitecabbageandspringgreens
andsimmerfora further3 min.Stirin
80gcanned,drainedcannellinibeans.
Oncethepastais cooked,seasonwith
blackpepperandtopwith1tspgrated
parmesan-stylevegetariancheese.
PerservingO478kcalO18gproteinO9.4gfat
O2.2gsaturatesO73gcarbsO14gfibreO2gsaltd bl
Crabandcourgettelinguine
Cook 70g linguine according to the pack
instructions. Meanwhile, heat 1tsp olive oil
in a pan, then add ¼tsp crushed fennel
seeds and 1 deseeded and chopped
small red chilli and stir for 1 min. Add
100g white crab meat and heat through
thoroughly. Drain the pasta, reserving a
little cooking water. Add the pasta to the
crab mix along with ½ courgette, peeled
into long thin strips, plus the juice and
zest of ½ lime. Toss well, adding 1tbsp
of the reserved pasta water to help
loosen the mixture. Season with ground
black pepper and top with chopped fresh
coriander or flatleaf parsley to serve.
Per serving O387kcal O 30.6g protein O 6.7g fat
O 1g saturates O50g carbs O 2.6g fibre O 0.8g salt PHOTOS: ISTOCK/GETTY IMAGESClassic tomato sauce
To make a big batch, put 1.5kg ripe
tomatoes in a baking tray large enough
for them to fit side by side without
touching. Pour in 60ml olive oil, just
coating the bottom of the tray and each
tomato. Slow-roast in the oven at 120°C/
fan 100°C/gas ½ for 3 hr. Remove, then
blend with a handful fresh basil leaves,
several crushed garlic cloves and a little
pinch of salt. Divide into 100ml portions,
and set aside all but 1 to cool, then freeze.
Cook 70g farfalle according to the pack
instructions. Drain, coat with the reserved
tomato sauce and top with 50g chopped
mozzarella. Flash under a hot grill to melt
the cheese slightly and serve with a large
iceberg salad with a lemon dressing.
Per serving O311kcal O 21g protein
O 6.5g fat O 1.7g saturates O 51g carbs
O 2.7g fibre O 0.1g saltbonara