Two-colour Courgetti with Truffled Mushroom Cream Sauce
Vegetarian/gluten free/low carb
There are so many good things about courgetti (‘pasta’ made with julienned or thinly sliced courgettes: see page xx for tips). It’s faster to cook than wheat pasta, is gluten free, less stodgy, more colourful and provides at least one serving of vegetables. And, on a Fast Day, the calorie saving means you can serve it with an indulgent sauce. If you can find them, buy one yellow and one green courgette for an appetising colour contrast. Truffle oil isn’t expensive and it gives an intense flavour: you can increase the oil to make it even richer if you have some extra calories to play with.
Serves 2
Calories per serving: 132–171
Preparation time: 10 minutes
Cooking time: 16–18 minutes
10g dried wild mushrooms 26 cals
2 medium courgettes 68 cals
5g pine nuts 35 cals
200g mixed mushrooms such as chestnut, oyster, enoki or shiitake 26–50 cals depending on type
1-2 tsp truffle oil 45-90 cals
1 clove garlic, crushed 4 cals
2 tbsp 0% fat crème fraîche 18 cals or single cream 58 cals
10g finely grated Parmesan or equivalent 42
few sprigs flat-leaf parsley or chives, chopped cals 0
10g truffles preserved in a jar or tin (optional) 3–5 cals
salt and pepper
1. Soak the dried mushrooms in 100ml hot water. Prepare the courgetti using a julienne peeler, a spiraliser or a sharp knife (see below for tips). Gently press out any moisture using kitchen paper then allow them to dry out a little while you make the sauce.
2. Dry-fry the pine nuts in a large non-stick frying pan till lightly browned. Set aside.
3. Cut the mushrooms into equal-sized chunks. Heat half of the truffle in a frying pan over medium heat, and sauté the mushrooms for 5 minutes, stirring only occasionally, until they’re browned.
4. Chop or tear the softened dried mushrooms. Add to the pan with the crushed garlic and half the soaking water. Simmer for 5 minutes, or until there’s very little sauce left: add a little more soaking water if the mushrooms really dry out. Meanwhile warm some pasta dishes and a small bowl. Pour the sauce into the warmed bowl.
5. Add the remaining truffle oil to the pan then pan-fry the courgetti or courgette ribbons for 2–3 minutes, or until just browning (ribbons take a little longer). Tip the mushroom sauce back in to the pan and warm through.
6. Pour pasta into the warm serving dishes, stir through the crème fraiche/cream, and top with the cheese, pine nuts, chopped herbs and shaved truffle, if using. Season and serve.
More ideas from the 5:2 Kitchen See page xx for tips for the best ‘courgetti’ or courgette ribbons. Alternatively, use a ‘julienne’ peeler or ‘spiraliser’ gadget that cuts spaghetti-like strands (you can use it for carrot salad on page xx, too). Mine was just £5. Watch your fingers when you are using one, as they’re very sharp.
