There is nothing quite like a big bowl of pasta but it can be a calorie disaster if you’re not careful. This recipe is full of vegetables and whole wheat pasta means its got extra fibre and nutrition too.
As boring as it sounds, it’s really worth weighing out your pasta to make sure you control your portion size, and then you can add as many veggies as you like. Even if you think you don’t like anchovies, try them ‘melted’ in with your onions for an extra flavour dimension.
75g whole wheat shell pasta per person
1 red onion
3 anchovy fillets
200g frozen king prawns
1 pack tender stem broccoli
1 handful chopped parsley or basil
1 cup frozen soybeans or peas
Cook the pasta in plenty of salted boiling water according to the packet instructions.
Sweat off the onion and anchovy fillets, using a little of the oil from the anchovy tin or jar. Add some pepper too. Once this is softened, slice the broccoli lengthwise into thin strips and add to the onions along with the prawns and soybeans. Cover with a lid for 2 minutes and then stir round the pan until the veg are tender and the prawns are pink. If needed add a small amount of the starchy pasta water. Drain the pasta and stir into the other pan, along with the chopped parsley.