Courgette ‘pasta’ with fresh tomato sauce and spicy sardines
Serves: 2
Time to make: 20 mins
Total cost: $16.00 / $8.00 per serve
(at time of publication)
Ingredients
- 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 courgettes, julienned or spiralised
- 2 small cans sardines in hot sauce
- ½ avocado, diced
Instructions
- 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)
Kilojoules 1940kJ
Calories 465cal
Protein 26g
Total fat 33g
–Saturated fat 6g
Carbohydrates 15g
–Sugars 12g
Dietary fibre 9g
Sodium 310mg
Calcium 460mg
Iron 6.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Bryce Carleton
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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