4 healthy winter pasta recipes for runners

This fibre-filled meal includes plant-based protein to fire up your runner’s metabolism, stop that stomach rumbling and delight the most finicky of taste buds.

Kcals 610, Fat 17g, Protein 24g, Carbs 90g, Serves 2

Ingredients: 1 tsp olive oil, 1 onion finely chopped, 2 cloves of garlic finely chopped, 150g brown lentils, 2 bay leaves, 500ml water, 200g dried pappardelle, 2 tbsp fresh parsley

Method:

1. Heat the oil to a medium temperature and add the onion and garlic. Fry until both are fragrant, then add the lentils to the pan. Next, add the bay leaves and 500ml of water.
2. Once the liquid starts to boil, leave it on a medium heat for 30 minutes. Some of the lentils will have softened, the rest will be whole but tender. If it looks too dry, add a little more water.
3. In a separate pan, boil the pasta until al dente. Then drain it, add it to the lentil pan and mix it well. Stir in some fresh parsley for that fancy finishing touch.
   

Lobster is as rich in protein as steak, but contains just half the calories, making this the perfect meal to help you crack your fitness goals. Decadent and delicious.

Kcals 361, Fat 1.5g, Protein 24g Carbs 59g, Serves 4

Ingredients: 2 whole lobsters precooked, 300g dried spaghetti, 2 red chillies chopped, 2 garlic gloves finely sliced, 50ml white wine, 4 plum tomatoes chopped, 2 tbsp fresh parsley, 2 tbsp fresh basil

Method:

1. Twist and crack open the claws, legs and body of the lobster before peeling the shell and pulling out the meat; slice into mouthfuls.
2. Bring a pan of salted water to the boil and cook the pasta until al dente.
3. In another pan, mix your chillies and garlic with white wine and the lobster meat and cook for three minutes on a medium heat.
4. Mix it all together, along with the tomatoes and herbs, then plate up.
   

This scrumptious Sicilian dish will transport you from the kitchen table to the Mediterranean – abundant in omega-3s, it’s hearty, healthy and wholesome.

Kcals 584, Fat 20g, Protein 33g, Carbs 72g, Serves 4

Ingredients: 1 tsp olive oil, 1 onion chopped, 1 garlic clove chopped, 1 tsp dried chilli flakes, 1 handful wild fennel, 5 anchovies in oil, 1 tbsp pine nuts, 1 handful cherry tomatoes, 80g sardines, 2 tbsp hot water, 320g wholegrain spaghetti

Method:

1. With a frying pan on medium heat, warm the oil and sweat the onion, garlic and chilli. Boil the fennel for five minutes before chopping. Keep the water aside for the pasta.
2. Add the anchovies to the pan, then add the pine nuts, fennel and tomatoes. Then mix in the sardines along with the hot water. Cover and leave for five minutes before breaking up the fish with a wooden spoon.
3. Remember that fennel water? Bring it back to the boil and throw in the spaghetti. Cook for 12 minutes and add it to the sardines mixture. Plate up.
   
   

Training plan called for a punchy refuelling dish? Supercharge yourself with this mix of carbs and protein.

Kcals 615, Fat 25g, Protein 63g, Carbs 88g, Serves 2

Ingredients: 1 tsp olive oil, 350g chicken livers, ½ onion chopped, 1 celery stalk sliced, 1 garlic clove chopped, 150ml dry marsala wine, 100ml white wine, 1 tbsp fresh rosemary, 200g dried tagliatelle, 2 tbsp fresh parsley, 40g butter, Salt and pepper

Method:

1. Heat a frying pan until it’s smoking hot. Add the oil and seasoned livers to the pan. Fry for two minutes on each side, remove and chop.
2. In another pan, fry the onion, celery and garlic with some salt and pepper over a medium heat. After 10 mins, add the chicken liver and its juices, the marsala wine and white wine. Simmer gently for an hour until the sauce is thick. Add the rosemary and take off the heat.
3. Boil the pasta in another pan and add a splash of water to the liver sauce to thin it. When the pasta is al dente, drain and add to the creamy liver sauce with parsley and butter. Serve and enjoy.