Apple Pie Overnight Oats
January 31, 2024
Micronutrients – Vitamin C
February 6, 2024Apple Pie Overnight Oats
January 31, 2024Micronutrients – Vitamin C
February 6, 2024
Spicy Tomato Pasta
Lunch, DinnerThis vegetarian, quick and simple recipe is perfect for those evenings when you are stuck for time! The tomatoes give a burst of freshness and texture, while the chilli flakes add some heat!
Calories261kcal
Carbs38.5g
Protein11g
Fats6.6g
For Rest DayPerformance Benefits
This recipe has a good quantity of carbohydrates, which are important for replenishing glycogen stores and allow our muscles to repair and recover. The olive oil contributes healthy fats. During prolonged and lower-intensity exercises, the body relies on fat oxidation to provide a significant portion of its energy needs. This is especially important during endurance activities like long-distance running or cycling.
Health Benefits
Antioxidants from tomatoes help promote heart health. Tomatoes also have Vitamin A and C, which helps to improve immune system function. Spinach is also high in Vitamin K. Studies show that Vitamin K intake can decrease risk of fractures, as it works to maintain bone health.
Expert Tips
To boost the protein in this meal, you could add chicken, tofu or turkey. Add in other veg too if you’d like!
Equipment
- 1 Pot
- 1 Pan
- 1 Colander
Ingredients
- 250 g Fresh Spaghetti
- 2 tbsp Olive Oil
- 100 g Cherry Tomatoes
- 1 tin Chopped Tomatoes
- 2 tbsp Low fat Cream Cheese (e.g. Philadelphia)
- 80 g Spinach
- 3 Garlic Cloves (minced)
- 1 tsp Chilli Flakes (adjust to taste)
- 1 tsp Dried Basil
- 1 tsp Oregano
- 1 tsp Pepper
- 1/2 tsp Salt
- 30 g Grated Parmesan (optional)
servings
Instructions
- Chop the cherry tomatoes into halves.
- Bring a pot of water to the boil for the pasta.
- Once boiling, add the pasta to the pot of water for 3-4 minutes.
- Add the olive oil, cherry tomatoes, garlic and seasonings to a pan and cook over a medium heat for about 2 minutes.
- Add the tinned tomatoes and cream cheese and mix well to combine.
- Allow these to simmer for about 5 minutes, stirring occasionally.
- When the pasta is cooked, drain the water and place it back into the pot.
- Add the spinach, as well as all of the ingredients from the pan to the pot of pasta and mix thoroughly.
- Serve with a sprinkle of pepper, some chilli flakes, grated parmesan and enjoy!
Nutrition
Serving: 222gCalories: 261kcalCarbohydrates: 38.5gProtein: 11gFat: 6.6gSaturated Fat: 2gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2.4gSodium: 200mgPotassium: 249mgFiber: 4gSugar: 4.8gVitamin A: 94ugVitamin C: 9.9mgCalcium: 42mgIron: 0.9mg
Tried this recipe?Let us know how it was!
