Seafood penne
500 g penne
spray of canola or olive oil
400 g seafood marinara mix
2 tablespoons chopped fresh parsley
1 onion, finely chopped
2 teaspoons minced garlic
1 teaspoon chopped chilli
825 g can crushed tomatoes
freshly ground black pepper, to taste
Start cooking the pasta in a large saucepan of boiling water. Spray a nonstick frying pan or wok with oil and heat. Cook the seafood in batches over medium-high heat until golden and tender. Toss through the parsley, remove the cooked seafood from the pan and set aside. Spray a clean nonstick frying pan or wok with oil and heat. Cook the onion over medium heat for 3 minutes or until soft. Add the garlic and chilli and cook, stirring, for 1 minute more. Add tomatoes and bring to the boil. Reduce heat slightly and simmer uncovered for 5 minutes. Season with black pepper to taste. When the pasta is al dente, drain and serve topped with the tomato sauce and the seafood. Serve with salad.
| ANALYSIS per serve |
4
|
6
|
|---|---|---|
| Energy kJ (Cal) |
2345 (560)
|
1562 (373)
|
| Carbohydrate (g) |
96
|
64
|
| Protein (g) |
33
|
22
|
| Fat (g) |
4
|
3
|
| Iron, Zinc |
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4-6
