Courgette marinara
0
Points®
Total time: 20 min • Prep: 5 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Seasonal courgettes take the place of spaghetti in this lighter take on a popular pasta dish
Ingredients
Calorie controlled cooking spray
8 spray(s)
Onion
1 medium, finely chopped
Garlic
2 clove(s), finely chopped
Chilli, green or red
1 individual, red, finely chopped
Medium White Wine
40 ml
Passata
260 g
Seafood selection
600 g
Courgette
4 medium
Parsley, fresh
10 g, finely chopped
Salad leaves
4 portion(s), to serve
Instructions
1
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.
2
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.
3
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).
4
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.
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