200-400 calories recipes


1.Creamy tomato courgetti


  1. Roughly tear the ham and basil. Heat a frying pan over a medium heat and dry-fry the ham until crisp. Transfer to a plate with a slotted spoon. Add the sauce to the pan and cook for 1-2 mins, then toss in the courgetti. Cook for 1 min more until warmed through. Divide between bowls, then top with the ham and basil.


    • 4 slices of Parma ham
    • ½ small pack basil
    • 350g tomato and mascarpone sauce
      • 250g pack courgetti



2.Courgetti Bolognese


  1. Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside.
  2. Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato purée, give everything a quick stir and tip in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.
  3. When the Bolognese is nearly ready, stir through the soy sauce and some seasoning.Spiralize your courgettes on the large noodle attachment. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgetti. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey Bolognese, grated pecorino and basil leaves.


    • 2 tbsp olive oil
      olive oil

    • 500g turkey mince (thigh or breast)
    • 1 large onion

      , finely chopped

    • 1 garlic clove, crushed
    • 2 large carrots

      , peeled and diced

    • 150g pack button mushrooms, roughly chopped
    • 1 tbsp tomato purée
    • 2 x 400g cans chopped tomatoes
    • 2 chicken stock cubes
    • 1 tbsp soy sauce
      Soy sauce

    • 4 large courgettes

    • grated pecorino or Parmesan, to serve
    • handful basil leaves


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