High CHO 5-Ingredient: Pasta

Like your carb-loading with a kick? Why not try this simple 5-ingredient pasta dish. Use it as a base, if you would like to enhance flavour try adding some anchovies, basil or cheese. If you need to bump up your protein intake: chicken, fish, beef and pork all work well.

Serves 4

Ingredients:

280g wholewheat pasta

1 tin tomatoes

3 garlic cloves

130g black olives

1tbsp. red chilli pesto or 1 red chilli or chilli flakes

Method:

1). Boil the kettle. Add the pasta to a saucepan with the water and cook as per packet instructions.

2). Meanwhile, in a separate saucepan add the tinned tomatoes and fill the empty tin up 3/4 with water and add to the pan too. Chuck in the olives, grate the garlic in, add the red chilli pesto or chopped chilli and season. Reduce over a medium heat to let the sauce thicken.

3). When the pasta is cooked, add 2-3tbsp of the pasta cooking water to the sauce. Then drain and discard the remaining water. Add the pasta to the sauce and mix.

4). Divide between four bowl or pop into Tupperware.

5). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 359

Fat (g): 11

Saturates (g): 1.4

Carbohydrates (g): 49

Sugars (g): 7.3

Protein (g): 11

The Sports Chef