7 Healthy Energy Meals

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

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.