This meal is a super simple choice that is just as good to cook up for someone special as it is to use as part of your performance meal planning. I particularly like it post training as it’s low fat, moderate carbohydrate, protein rich and nutrient dense. The seafood and stock also offers some sodium to support your rehydration.
I like to cook a few extra portions just as much as I like cooking this for a group. See macronutrient and calories at the end of the post.
Ingredients:
(Serves 4)
350g frozen cooked seafood mix (bought from Iceland)
1 x 400g tin of chopped tomatoes
2 x medium red onion
2 x cloves of garlic
300g of Linguine
1 x heaped tsp of paprika
1/4 x tsp of chilli (optional)
1 x stock cube
750ml of boiling water
1 x tbsp of extra virgin olive oil
Method
- Allow seafood mix to defrost in advance
- Gently heat oil in a saucepan
- Dice onion & garlic, then place in saucepan with the heated oil
- Shallow fry onion on a low to medium heat until translucent
- Remove onions from heat and mix in paprika and chilli if using
- Boil water and place the onions back onto a low heat, mixing in the turmeric need chopped tomatoes
- Once water boils, add it to a separate jug and mix in the stock cube
- Place to tomatoes and onions back onto a low heat and slowly add the water, stirring as you go
- Add the linguine into the mixture and leave on a low heat, occasionally stirring until the linguine is at your desired consistency
- Add the seafood mix and stir, but not for too long as you don’t want to over cook it
- Allow to cool for 5 minutes, serve and enjoy!
Per Portion
(above ingredients represents 4 portions in total)
Kcal 462.5
Macronutrient Split
Pro 24g
Cho 66g
Fat 8
Nutrition 4 Fighters 