Pasta Puttanesca

This is a delicious dish but I always like to add some canned tuna for good measure - this bulks it out and bumps up the protein content. You can choose brown or white pasta depending on your training schedule (note: nutritional composition is for wholemeal pasta).

Serves 2

Ingredients:

160g pasta

1/2 tbsp. olive oil

2 garlic cloves, sliced

4 anchovies, chopped

1tbsp. capers

Chilli flakes (optional)

16 kalamata olives, stone removed

1 tin tomatoes

1tsp. red wine/sherry vinegar

1tsp. brown sugar

Handful fresh parsley, sliced

1 can tuna, drained

Method:

1). Put a large pan of well-salted water on to boil. When bubbling, add the pasta, stir, and cook according to packet instructions.

2). Heat the oil in a frying pan over a medium-low heat. Cook the garlic very gently until just beginning to colour, then add the anchovies, capers, chilli flakes and olives.

3). Add the tomatoes, vinegar and sugar. Bring to the boil and then reduce to simmer for about five minutes. Add the tuna, if using and parsley and adjust the seasoning.

4). Add a few spoonfuls of pasta water to the sauce, then drain the pasta and add to sauce. Coat well to combine.

5). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 558

Fat (g): 15

Saturates (g): 2.1

Carbohydrates (g): 64

Sugars (g): 15

Protein (g): 33

The Sports Chef