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Pasta Marinara

QUICK FACTS

  PREPARATION TIME
10 min (for 6 serves)

 
  COOKING TIME
30 min (for 6 serves)
  DINNER
Pasta
 

SUMMARY

 

You can add any seafood to this pasta recipe. It is made of mixed seafood,  fresh tomatoes and  wholegrain pasta, which makes this dish heart healthy, low in GI but very high in fibre!

INGREDIENTS

4.00 prawn (64 g)
  Prawns, large, cooked
4.00 ring (80 g)
  Squid or Calamari, poached
0.33 cup (53 g)
  Clams, steamed
67 g
  White Wine, dry
0.67 tomato (111 g)
  Tomato, crushed
10 g
  Tomato Paste
7 g
  Onion, chopped
1.33 clove (4 g)
  Garlic, chopped
0.17 cup (5 g)
  Mixed Herbs, chopped
2 g
  Olive Oil
0 g
  Sea Salt
0 g
  Black Pepper, ground
1.00 cup (148 g)
  Wholegrain Pasta, boiled
 

METHOD

1. Heat oil in a large saucepan over medium heat, add onion and cook for 3-4 minutes or until translucent.

2. Then add garlic and wine, and simmer for 2 minutes.

3. Add paste and crushed tomatoes, and simmer for 15-20 minutes, stirring occasionally until slightly thickened. Season with salt and pepper.

4. Add in mixed seafood, cover with lid and cook 5 minutes over medium-high heat.

5. Add pasta and toss until well coated with tomato sauce.

6. Top with mixed seafood and garnish with fresh parsley.

7. Serve.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,017.3 kJ  (243.1 kcal)
Protein:
26.3 g
Total Fat:
2.8 g
-Saturated:
0.6 g
-Mono-Unsaturated:
0.8 g
-Poly-Unsaturated:
0.8 g
Total Carbs:
19.4 g
-Complex Carbs:
17.2 g
-Sugar:
2.1 g
Fibre:
5.3 g
Water:
212.5 mL
Alcohol:
3.1 g
Cholesterol:
174.8 mg
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