Penne with lettuce, peas and ham
The penne provides plenty of starchy carbohydrate needed for exercise, while the peas and lettuce are good sources of vitamin C, folate and potassium, which is needed to regulate fluid balance. The ham provides zinc needed for the repair of muscle.
Ingredients
Per portion: 546 kcal, 16g fat, 19g protein, 83g carbohydrate
1 tbsp olive oil
1 small onion, peeled and sliced
1 fat clove of garlic, peeled and chopped
2 gem heart lettuces, trimmed and sliced
400g dried penne
190g pack shelled peas
4 tbsp half-fat crème fraîche
4 slices of lean ham, shredded
Large handful of basil, shredded
Freshly ground black pepper
Method
Bring a large pan of water to the boil. Meanwhile, heat the oil in a frying pan and cook the onion for 3-4 minutes. Add the garlic and the sliced lettuce to the pan and cook, stirring, for 2 minutes.
At the same time, cook the penne following the pack instructions, adding the peas for the last 2 minutes of the cooking time.
Drain the pasta and peas, then return them to the pan with the crème fraîche, ham, basil and lettuce mixture. Season well and stir everything together.
To serve, sprinkle grated parmesan over each bowl.
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