Chilli mussel fettuccine
Nutrition Info.(per serve)
1 teaspoon oil
1 onion, finely chopped
3 cloves garlic, finely chopped
1/2 teaspoon dried chilli flakes
2 cups passata
1 teaspoon sugar
1/2 cup reduced-fat coconut milk
freshly ground black pepper
200g fresh fettuccine
1/3 cup reduced-salt vegetable or chicken stock
16 New Zealand green-lipped mussels, washed and scrubbed
fresh chopped parsley and lemon wedges, to garnish
Total fat 7g
Saturated fat 3g
Dietary fibre 5g
1 To make the sauce, heat oil in a non-stick pan and cook onion and garlic until softened. Add a little spray oil if necessary. Add chilli flakes and cook for a minute.
2 Add the passata and sugar and cook for 3-4 minutes. Add coconut milk, season with pepper and heat for 5 minutes, stirring a few times.
3 To cook the pasta, fill a large pot with water and bring to the boil. Add fettuccine and cook until al dente — about 3-4 minutes.
4 Remove from the heat. Drain almost all of the liquid, leaving about 1/4 cup water with the pasta. This will stop it sticking.
5 To cook the mussels add the liquid stock to a large pan and bring to the boil. Add mussels and steam until open. When opened remove from the heat. Throw out any that don’t open.
6 Remove cooked mussels from shells. Add the cooked fettuccine to the sauce. Stir to combine. Add mussels and serve. Garnish with fresh herbs and lemon.
Make it gluten free: Use gluten-free pasta and check passata and stock are gluten free.
Recipe by Aidan Clark, Manurewa High School (one of the winning entries from NZ Nutrition Foundation's Just Cook: Create a Family Meal Challenge 2015).
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