Prawn Linguine

This is a simple low-fat seafood dish, packed with protein and carbs (esp fibre - 14g/serving). You can buy frozen prawns which will just require defrosting and to be heated through or fresh ones which will simply require slightly longer cooking time. Also the anchovies are there for flavour but if you really detest them leave them out. Every meal is an opportunity to optimise nutrition, with adequate fibre being an important contributor to health. However, as an athlete fibre intake should be consumped during training and not prior to a match or competition. Consuming too much fibre before an endurance competition will reduce gastric emptying and may impair athletic performance. If you are consuming this before a match or competition simply swap the wholewheat pasta for white pasta, with a lower fibre content. Context matters.

Serves 2

Ingredients:

1tsp. olive oil

1 onion, chopped

2 garlic cloves, crushed

1tsp. chilli flakes

2 anchovies (optional)

1 tin chopped tomatoes

200g cherry tomatoes, halved

180g whole-wheat linguine

225g cooked peeled prawns

½ bunch of parsley

1 lemon

½ bag rocket

Method:

1). Heat olive oil in a large frying pan, add the chopped onion and fry for 2 minutes before adding the crushed garlic, chilli flakes and anchovies if using.

2). Add the tinned tomatoes and halved cherry tomatoes. Bring to the boil and then reduce to a simmer for 10 minutes, until the sauce has thickened.

3). Whilst the tomato sauce is doing its thing, get the pasta on. Cook as per packet instructions.

4). Once the sauce has thickened add the prawns and parsley. As the prawns are already cooked, they just need to be warmed through. Adjust the seasoning with salt, pepper, ½ lemon juice and more chilli if desired.

5). Drain the pasta, reserving 1-2tbps. of the pasta cooking water. Add the pasta to the prawn and tomato sauce along with the reserved cooking water. Stir in the rocket and serve with the remaining ½ lemon, wedged. Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 525

Fat (g): 7.1

Saturates (g): 1.2

Carbohydrates (g): 70

Sugars (g): 17

Protein (g): 36

The Sports Chef