7 protein-packed pasta recipes for runners

1/ Tomato and mozzarella pasta

Makes 4-6 servings

450g pasta (such as rigatoni)

5 tbsp extra virgin olive oil

1-2 cloves garlic, finely chopped

5-6 small tomatoes, chopped

225g mozzarella, torn into small pieces

Handful chopped fresh basil

Handful chopped flat-leaf parsley

Ground black pepper

Grated pecorino cheese

Cook the pasta according to packet instructions. In a large bowl, combine the oil, garlic, tomatoes, mozzarella, basil and parsley, then gently toss together. Drain the pasta, add to the bowl and toss to coat, adding more oil if needed. Season with pepper to taste, and top with cheese.


2/ Spicy broccoli and sausage pasta

Makes 6 servings

450g farfalle pasta (or any kind you like)

4 tbsp extra virgin olive oil

450g spicy sausage, cut into 2.5cm pieces

2 cloves garlic, chopped

350g tenderstem broccoli, chopped

Handful chopped flat-leaf parsley

Crushed red pepper flakes or hot chilli oil

Grated pecorino cheese to taste

Cook the pasta according to packet instructions. In a large pan, heat two tablespoons of oil over a medium-high heat. Add the sausage and cook, stirring until browned. Add the garlic and broccoli, stirring for one or two minutes. Drain the pasta and add to the pan with the remaining oil, parsley and pepper flakes. Add salt and black pepper to taste. Toss to combine, then top with cheese.


3/ Abruzzi fish stew

Makes 8 servings

450g spaghetti

900g assorted fish and shellfish (such as cod, red mullet, clams, mussels and prawns)

4 large tomatoes, chopped

4 cloves garlic, chopped

80ml extra virgin olive oil

Handful chopped flat-leaf parsley leaves, plus extra for garnish

Preheat the oven to 190C. Cut the fish into roughly 6cm pieces, scrub the clams and mussels, and peel and devein the prawns. In a heavy-bottomed ovenproof pan, combine the tomatoes, garlic, oil, parsley, and salt and pepper to taste. Cover with a lid and bake for 10 minutes. Season the fish with salt and pepper, and gently add to tomatoes. Cover and bake for another 10 minutes or until the fish is opaque. Scatter the shellfish over the top, cover and bake for another 10 minutes or until all the shells have opened and the prawns are pink. While the seafood bakes, cook the spaghetti according to the instructions on the packet. Drain. Add the pasta to the seafood pan and mix gently. Sprinkle with parsley and serve.


4/ Hearty lasagne

Makes 6-8 servings

340g dried lasagne sheets

2 tbsp extra virgin olive oil

3 cloves garlic, chopped

450g minced beef (or sausage, or a mix)

1.35L tomato pasta sauce or chopped tomatoes

170g tomato paste

Handful chopped fresh basil

Handful chopped flat-leaf parsley

½ tsp dried oregano

425g ricotta cheese

225g mozzarella, grated

225g mozzarella, sliced

50g grated pecorino cheese

Preheat your oven to 190C. Cook the lasagne sheets according to packet instructions. Drain and set aside in a single layer on baking paper. In a large saucepan, heat the oil over a medium-high heat. Add the garlic and cook, stirring, for one minute. Add the meat and cook, stirring, for five minutes or until browned. Add the tomato sauce, tomato paste and herbs, and stir to combine. Reduce the heat to low and simmer the sauce for 15 minutes. Spoon ¼ of the sauce into a 35cm x 7.5cm x 25cm dish. Top with a layer of pasta sheets, followed by ⅓ of the remaining sauce, making sure all the sheets are well covered. Layer with ⅓ each of ricotta and mozzarella. Repeat twice, to create three layers. Top with mozzarella and pecorino. Bake for 45 minutes or until golden. Let it rest for 15 minutes, then serve.


5/ Fresh vegetable spaghetti

Makes 6-8 servings

450g thin spaghetti

4 medium tomatoes, chopped

1⁄2 small white onion, finely chopped

450g shelled edamame beans, steamed

80ml extra virgin olive oil

Salt and ground black pepper

Cook the pasta according to the packet instructions. Place the tomato, onion and edamame beans in a large bowl. Drain the pasta and add to the bowl. Add oil, and salt and pepper to taste. Toss to combine.


6/ Spaghetti with eggs

Makes 4 servings

450g spaghetti

675g tomato pasta sauce or chopped tomatoes

4 tbsp butter

1 medium onion, peeled

6 large hardboiled eggs, peeled

Grated pecorino cheese

In a deep saucepan, heat the sauce over a low heat. Add the butter and onion and stir until all the butter is melted and combined. Add the eggs and cook over a low heat. Separately, cook the pasta according to the packet instructions. Drain and divide among four serving bowls. Discard the onion and divide the sauce, adding three egg halves to each bowl. Top with cheese and serve.


7/ Clam linguine

Makes 4-8 servings

450g linguine

2 tbsp extra virgin olive oil

2 tbsp butter

2 cloves garlic, chopped

450g chopped fresh clams

80ml whipping cream

50g grated pecorino cheese

Handful chopped flat-leaf parsley

Cook the linguine according to packet instructions. In a large pan, heat the oil and butter over a medium-high heat. Add the garlic and cook, stirring, for one minute or until golden. Add the clams and cook, stirring, for another five minutes. Add the cream and half the pecorino, and heat until it just comes to a boil. Drain the pasta and add to the pan with the parsley and salt and pepper. Toss to combine.