Chilli, Garlic & Courgette Linguine

This is something I like to throw together when I’m hungry and needing carbs. It’s super quick and easy to make and it usually doesn’t warrant a special trip to the grocery store, as I tend to have most of the ingredients to hand.

It’s a great option pre or post exercise – the carbohydrates help top-up (or replace) your glycogen stores.

It’s also a great way to up your vegetable intake and reap the health benefits of the humble courgette. Courgettes are a great source of immune system-boosting vitamin C and also contain a surprisingly high amount the antioxidants. The soluble fibre in the skin helps to slow down digestion, stabilising blood sugar and insulin levels.

Serves 1 (easily multiply up to feed more mouths)

Ingredients

• 75g dry linguine

• 1 large clove garlic, finely chopped

• A pinch of dried chilli flakes (adjust according to your taste)

• Grated zest of half a lemon

• A small handful of toasted pine nuts

• 1 small courgette, coarsely grated

• A large handful of fresh parsley, roughly chopped

• 50g feta cheese

• Extra virgin olive oil

• Salt and pepper

Method

• Set a pan of water to boil for the pasta while you prepare everything else.

• Finely chop the garlic, finely grate the lemon zest, coarsely grate the courgette and roughly chop the parsley.

• Once the water is boiling, add the pasta to the pan and cook for 8-10 minutes (or according to packet instructions).

• Heat a wok or a large fry pan over a medium-high heat. Add a couple of splashes of olive oil, the chopped garlic and the chilli flakes. Cook for a minute or so, until fragrant but not yet beginning to brown, then remove the pan from the heat.

• Add the lemon zest and pine nuts and stir. Then add the grated courgette and the parsley and toss everything together to combine. The idea is to just warm the courgette though, rather than to cook it. You want the courgette staying bright and fresh with a bit of bite. If the pan is too hot, it'll go all watery and limp.

• Once the pasta has cooked, drain throughly then add to the pan with the other ingredients. Season with some salt and freshly ground black pepper, add another splash of olive oil, crumble over the feta and you’re ready to serve.

Nutrition

	Per 100g	Per serve (367g)
Calories	138.1 kcal	506.9 kcal
Carbohydrate	15.9 g	58.3 g
of which sugars	1.1 g	3.9 g
Fat	5.5 g	20.3 g
of which saturates	2.1 g	7.8 g
Protein	4.9 g	18.2 g
Fibre	1.0 g	3.6 g