Just about every health suggestion over the past few decades – from pseudo-science fad diets to legitimate nutritional guidance – has advised us to review our intake of refined carbohydrates.
Of course, the way we eat is changing as our understanding of nutrition develops, and a heaped bowl of pasta might not be an advisable meal seven nights a week. But the regular family pasta night is far from dead. It's a key part of the Mediterranean diet, which also emphasises seafood, good oils, fruit and vegetables – a diet strongly supported by nutritional science.
It's important to realise that there's a big difference between a balanced meal and a balanced diet, and there's also a big difference between always, sometimes and never. My family loves our weekly pasta night, and there's no reason to say goodbye to a fast, affordable and delicious meal we all look forward to.
SPAGHETTI WITH PRAWNS AND LEMON PEPPER BUTTER
Serves 4
For weeknight cooking, I prefer a quick pasta to a low-andslow ragu. Good technique can turn a handful of ordinary ingredients into a delicious family meal with just a little effort.
• 500g dried spaghetti
• 2 tbsp olive oil
• 2 cloves garlic, finely minced
• 1 eschallot (or ½ a small brown onion), finely minced
• 16 large prawns, peeled but with tails intact
• salt, for seasoning
• 6 sprigs fresh thyme
• a dash of Noilly Pratt or other vermouth (optional)
• grated rind of 1 lemon, plus 1 tsp of the juice
• 75g butter, cut into 1cm cubes
• plenty of freshly ground black pepper
Cook the spaghetti according to the packet directions. Heat the oil in a frying pan over medium heat and add the garlic and eschallot and cook for a minute, until fragrant. Add the prawns, season with salt and fry for about 3 minutes until cooked through. Add the thyme, vermouth (if using) and a teaspoon of lemon juice and remove from the heat.
When the pasta is ready, drain it and reserve ¼ cup of the pasta water. Return the pasta to the pot over a low heat and add the prawns (and any pan oil and juices), the butter, lemon rind, lots of freshly ground black pepper, and the reserved pasta water. Stir briskly with a wooden spoon until the butter has melted and emulsified with the pasta water and coats the pasta. Transfer to plates and serve immediately.
Adam's tip Don't think of a pasta meal as pasta plus sauce. The ingredients you team with pasta are there to flavour the pasta itself. Quickly cook these ingredients in oil to flavour the oil, then emulsify that oil with the pasta water to coat the pasta. A delicious meal in minutes!
ROASTED BROCCOLI WITH CHILLI, GARLIC AND PARMESAN
Serves 4
Roasted Broccoli. Photo: William Meppem
Our pasta nights always feature a big serving of vegetables on the side. When the weather cools down you might not feel like a salad, so a delicious plate of roasted broccoli is a perfect choice.
• 2 heads of broccoli
• 4 tbsp olive oil
• 1 bird's eye chilli, sliced
• 4 cloves garlic, peeled and lightly crushed
• salt and black pepper, to season
• 2 tbsp finely grated
Heat your oven to 220°C. Toss the broccoli in the oil, chilli and garlic and season well with salt and black pepper. Spread out in a single layer on a lined baking tray and bake for 15-20 minutes, until the broccoli is charred and tender. Transfer to a plate and scatter with the parmesan. (You can also bake the broccoli with the parmesan if you prefer.)