7 Healthy En­ergy Meals

Pair carb-rich pasta with pro­tein for the per­fect pre­run din­ner

Runner's World (UK) - - Front Page -

1 / TOMATO AND MOZ­ZARELLA PASTA

450g pasta (such as riga­toni) 5 tbsp ex­tra vir­gin olive oil 1-2 cloves gar­lic, finely chopped 5- 6 small toma­toes, chopped 225g moz­zarella, torn into small pieces Hand­ful chopped fresh basil Hand­ful chopped flat-leaf pars­ley Ground black pep­per Grated pecorino cheese MAKES 4- 6 SERV­INGS

Cook the pasta ac­cord­ing to packet in­struc­tions. In a large bowl, com­bine the oil, gar­lic, toma­toes, moz­zarella, basil and pars­ley, then gen­tly toss to­gether. Drain the pasta, add to the bowl and toss to coat, adding more oil if needed. Sea­son with pep­per to taste, and top with cheese.

2 / SPICY BROC­COLI AND SAUSAGE PASTA

450g far­falle pasta (or any kind you like) 4 tbsp ex­tra vir­gin olive oil 450g spicy sausage, cut into 2.5cm pieces 2 cloves gar­lic, chopped 350g ten­der­stem broc­coli, chopped Hand­ful chopped flat-leaf pars­ley Crushed red pep­per flakes or hot chilli oil Salt and ground black pep­per Grated pecorino cheese to taste MAKES 6 SERV­INGS

Cook the pasta ac­cord­ing to packet in­struc­tions. In a large pan, heat two ta­ble­spoons of oil over a medium-high heat. Add the sausage and cook, stir­ring un­til browned. Add the gar­lic and broc­coli, stir­ring for one or two min­utes. Drain the pasta and add to the pan with the re­main­ing oil, pars­ley and pep­per flakes. Add salt and black pep­per to taste. Toss to com­bine, then top with cheese.

3 / ABRUZZI FISH STEW

450g spaghetti 900g as­sorted fish and shell­fish (such as cod, red mul­let, clams, mus­sels and prawns) 4 large toma­toes, chopped 4 cloves gar­lic, chopped 80ml ex­tra vir­gin olive oil Hand­ful chopped flat-leaf pars­ley leaves, plus ex­tra for gar­nish Salt and ground black pep­per to taste MAKES 8 SERV­INGS

Pre­heat the oven to 190C. Cut fish into roughly 6cm pieces, scrub the clams and mus­sels, and peel and de­vein the prawns. In a heavy­bot­tomed oven­proof pan, com­bine the toma­toes, gar­lic, oil, pars­ley, and salt and pep­per to taste. Cover with a lid and bake for 10 min­utes. Sea­son the fish with salt and pep­per, and gen­tly add to toma­toes. Cover and bake for an­other 10 min­utes or un­til the fish is opaque. Scat­ter the shell­fish over the top, cover and bake for an­other 10 min­utes or un­til all the shells have opened and the prawns are pink.

While the seafood bakes, cook the spaghetti ac­cord­ing to the in­struc­tions on the packet. Drain. Add the pasta to the seafood pan and mix gen­tly. Sprin­kle with pars­ley and serve.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.