Courgette ‘pasta’ with fresh tomato sauce and spicy sardines

Look no further for your next low-carb meal for two that's ready in 20 and delivers 6 of your 5-a-day!

Serves: 2

Time to make: 20 mins

Ingredients

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2 tablespoons olive oil
2 tablespoons chopped chives
1 clove garlic, finely chopped
1 red capsicum, diced
4 ripe tomatoes, diced
2 cups baby spinach leaves
3 large courgettezucchiniXszucchini, summer squashX, julienned or spiralised
2 small cans sardines in hot sauce
½ avocado, diced

Instructions

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In a large pan, heat half of the olive oil over medium. Add chives, garlic, capsicum and tomatoes and cook, stirring, for 5 minutes. Stir through spinach leaves. Remove from pan and set aside.
Return pan to heat and add remaining olive oil. Add courgettes and cook, stirring, for 5-10 minutes, until softened and a little browned.
Divide courgette ‘pasta’ between plates and top with sardines, tomato sauce and avocado.

Variations

Make it gluten free: Check sardines are gluten free.

HFG tip

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Nutrition Info (per serve)

Calories 465 cal

Kilojoules 1940 kJ

Protein 26 g

Total fat 33 g

Saturated fat 6 g

Carbohydrates 15 g

Sugar 12 g

Dietary fibre 9 g

Sodium 310 mg

Calcium 460 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.