Calorie controlled cooking spray
1 medium, finely chopped
2 clove(s), finely chopped
Chilli, Green or Red
1 individual, red, finely chopped
Medium White Wine
10 g, finely chopped
4 portion(s), to serve
- Lightly mist a large nonstick frying pan with cooking spray and heat on a medium-high heat. Fry the onion, garlic and chilli for 5 minutes, or until softened. Pour in the wine and stir for 30 seconds, or until evaporated. Then pour in the passata and cook for another 5 minutes, or until thickened.
- Add the seafood mix and cook for 5-6 minutes, or until the seafood is just cooked through. Season, remove from the heat, cover and set aside.
- Meanwhile, mist another large frying pan with cooking spray and place over a high heat (alternatively, transfer the seafood mix to a bowl and clean and re-use the same pan).
- Using a spiraliser or julienne peeler, slice the courgettes into spaghetti-like strips, then add the courgetti and cook, gently tossing with tongs, for 1-2 minutes, or until just tender. Toss the courgetti through the marinara sauce. Season to taste and sprinkle over the parsley. Serve with the fresh green salad leaves on the side.