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Free Healthy Recipe - Linguine Marinara

Dairy free, Low GI, Low sugar

Both white and wholemeal pasta have a relatively low GI, so if you're in need of a carb fix, it's a better choice than a bread roll. With the wide range of spelt pastas available, those with a wheat intolerance can still enjoy this delicious dish. The marinara mix has been specified so annoy the fish monger by buying the separate ingredients. Many premixed include ingredients as unpleasant as seafood extender otherwise known as "spam of the sea".

Ingredients

3 cloves garlic

20 olives pitted

½ cup fish stock or white wine

150 grams linguine (spelt if wheat intolerance)

2 tbsp olive oil

½ cup fresh parsley, chopped

cracked black pepper

sea salt

100 grams ling fillet, cubed

150 grams salmon, cubed

100 grams baby octopus

½ bunch fresh dill, chopped

100 grams calamari

150 grams green prawns, peeled

1 fennel finely sliced

1 cup mushrooms, sliced

Method

Prepare all the ingredients prior to cooking.

Bring a large pan of slightly salted water to boil. Add the pasta and cook according to the instructions.
Heat the olive oil in a large frying pan and add the fennel, garlic and dill. Cook for 3 - 4 minutes until the fennel is soft. Add the mushrooms and seafood and cook for a further 4 - 5 minutes. Add the white wine, olives and parsley and bring to the boil before reducing to simmer for a further 3 minutes.

Season with cracked black pepper. Rinse the pasta and toss the sauce through it. Serve immediately with a large green salad.

Makes 4 servings

Prep Time:	20 mins
Cooking Time:	15 mins
Ready in:	35 mins
Suitable for:
Dinner, Lunch

Nutritional Information - Per Serve
Kj	1672 kj
Calories	400 kcal
Fat	13.6 g
Saturated Fat	2.3 g
Total Carbohydrate	32.5 g
Total Protein	34.3 g
Fibre	4.3 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.