Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Linguini Marinara With Chili & Lemon

Tuesday, September 10, 2019
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Total time
25 minutes
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Preparation time
15 minutes
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Portions
2
Ingredients
or100 grams of linguini pasta, dry,
or1 tsp of olive oil, (5 g)
or200 grams of Seafood marinara Mix
or2 cloves of garlic, crushed (6 g)
or1/2 large onion, finely chopped (75 g)
or1 red capsicum, thinly sliced (164 g)
or2 tomatoes, roughly chopped (246 g)
or1 red chili, deseeded & finely chopped (45 g)
or1 tbsp of lemon rind, raw (6 g)
or2 tbsps of parsley, fresh, roughly chopped (8 g)
or1 wedge or slice of lemons, (7 g)
Preparation
1.
Cook pasta in a large saucepan of boiling water following packet directions. Drain, reserving 1/4 cup (60ml) cooking water.
2.
Meanwhile, lightly spray a large non-stick frying pan with oil and heat over high heat. Add marinara mix and garlic, and cook, stirring, for 3 minutes or until seafood is cooked through. Transfer to a plate.
3.
Lightly spray pan with oil again and heat over medium-high heat. Add onion, capsicum and chilli, and cook, stirring, for 3 minutes or until soft.
4.
Add tomato and reserved cooking water to pan. Cook, stirring occasionally, for 3 minutes or until sauce thickens. Reduce heat to low.
5.
Add lemon zest to pan with pasta and marinara mix, and toss until well combined. Divide between bowls and sprinkle with parsley. Serve with lemon wedges.
6.
TIP: For the best quality marinara mix, buy it from your local fishmonger. Alternatively, make your own using salmon, firm white fish, prawns, calamari and mussels.
Nutritional information
Per 100 gPer portion (431 g)% DRI
Energy78 kcal335 kcal17 %
Fat1 g5 g7 %
Fatty acids, total saturated0 g1 g3 %
Cholesterol0 mg0 mg0 %
Sodium106 mg456 mg19 %
Carbohydrate13 g55 g18 %
Sugars3 g11 gremove
Fiber1 g6 g26 %
Protein5 g20 gremove