Fazzoletti with spring vegetables and fresh herbs

A super-quick, super-light, super-balanced pre-race treat

(serves 4)

Nutrition per serving

Energy 560kcal
Protein 20g
Carbohydrate 84g (sugars 9g)
Fat 18g (saturates 7g)
Salt 0.7g
Fibre 6.5g

Ingredients

12 fresh lasagne sheets
Handful each of the following: broad beans, peas (shelled or frozen), french beans (trimmed), baby asparagus
Large handful of finely chopped fresh herbs (basil, parsley, chives or dill, or a mixture), plus a little extra for decoration
1tbsp extra virgin olive oil or walnut oil
Grated parmesan to serve
Béchamel sauce
25g unsalted butter
1tbsp plain flour
300ml milk
plash of white wine
Salt and pepper
Pinch of grated nutmeg
Pinch of paprika

Preparation time 2mins
Cooking time 10mins
Equipment Two medium saucepans; sharp knife; grater

Directions

  1. Cook the lasagne sheets according to the pack instructions. Warm a couple of plates.
  2. Bring a pan of salted water to the boil and cook the vegetables for a minute or two – don’t cook them for too long as they should have a slight crunch to them. Drain the veg and put them to one side.
  3. Make the béchamel sauce. Gently melt the butter in a small pan, add the flour and stir vigorously to make a paste. Cook on a low heat for a minute. Add the milk gradually, stirring all the time, and cook until the sauce thickens a little (you don’t want it too thick). Add the white wine to the pan and boil gently for a couple of minutes. Season with some salt and pepper, a sprinkle of nutmeg and paprika.
  4. Add the veg and herbs. Pour a little of the olive or walnut oil onto each warmed plate and then, starting and ending with the lasagne, layer the sheets and the sauce. Decorate with some herbs, parmesan and a drizzle of the olive or walnut oil.

Background

With a 4:1 carbohydrate:protein ratio, this dish is ideally balanced for training, providing enough carbohydrate to maintain glycogen levels and a good level of protein to keep muscles in optimum health. ‘Fazzoletti’, or ‘handkerchiefs’, are squares of fresh lasagne pasta that are boiled and served with a sauce rather than baked in the oven. You simply layer the pasta sheets and the sauce on the plate before serving – it’s that easy! This appetite-satiating dish tastes super-fresh and makes a delicious vegetarian option for a summer’s evening; it’s also very light on the stomach and therefore ideal for the night before an endurance event. You can vary the vegetables you use, but it does look and taste really good if you stick to green veg.

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