I am
Spaghetti & zucchini marinara
heartfoundation.org.au|Helpline 13 11 12

Spaghetti & zucchini marinara

25 - 30 minutes (15 minutes)
Serves 2
  • 100g spaghetti
  • 1 teaspoon olive oil
  • 1 brown onion, finely diced
  • 2 cloves garlic, crushed
  • 1 celery stalk, finely diced
  • 1 small carrot, grated
  • 3 tomatoes, roughly chopped
  • 410g can no added salt chopped tomatoes
  • 250g marinara mix (*see tip)
  • 2 small zucchini, spiralised (*see tip)
  • 3 tablespoons parsley, roughly chopped + 1 teaspoon to garnish
  1. Cook spaghetti according to packet instructions until al dente. Drain, reserving 1/2 cup pasta water. Set aside.
  2. Heat oil in a large frying pan over medium heat. Add onion, garlic, celery, and carrot and cook for 4-5 minutes or until softened.
  3. Add tomatoes and can of chopped tomatoes and simmer for 10-15 minutes, stirring occasionally until slightly thickened.
  4. Add marinara mix, and spiralised zucchini, cover with a lid and cook for 3-4 minutes until seafood is cooked and zucchini has lightly softened.
  5. Add spaghetti, 1/2 cup pasta water, and parsley and toss gently until pasta is well coated, and the sauce has slightly thickened.
  6. Divide spaghetti between 2 bowls and garnish with parsley.
Tips:
  • Marinara Mix is a fresh mix of seafood that can be purchased from most supermarkets and fish mongers  
  • If you don’t have a spiraliser, you can use a vegetable peeler or sharp knife to create thin vegetable strands. 

 

Research Directory

Research Directory

MyMarathon

MyMarathon

MyMarathon

The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

Heart Health Check Toolkit

Heart Health Check Toolkit

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

Women and heart disease

Women and heart disease

Women and heart disease

Every day, 22 women lose their lives to this condition....

Italian recipes

Italian recipes

Italian recipes

Find heart healthy Italian recipes....

Healthy Food Access Tasmania

Healthy Food Access Tasmania

Healthy Food Access Tasmania

We've been working on several projects with local governments across Tasmania, big and small....

Dinner recipes

Dinner recipes

Dinner recipes

Search our heart healthy dinner recipes for tonights main meal...

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

GLOBAL CARDIOVASCULAR RESEARCH FUNDERS FORUM

FACILITATING INTERNATIONAL CLINICAL TRIALS ...

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy

Keeping your heart healthy is something you can work on every day. ...

9 food and heart health myths, busted

9 food and heart health myths, busted

9 food and heart health myths, busted

Let’s dive into nine common food and health myths and the facts behind them....

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Being a carer for a heart attack patient

Your role as a carer for a heart attack patient is an important one – explore some useful things to know....

WEBINAR | Lipids in the limelight: clinical update on screening and management

WEBINAR | Lipids in the limelight: clinical update on screening and management

Salad recipes

Salad recipes

Salad recipes

Search through our tasty salad recipes...

Heart Safe Community

Heart Safe Community

Heart Safe Community

Heart Safe Community is a program that aims to increase a person’s chance of survival if they suffer a cardiac arrest outside of hospital. ...

Ranch dressing

Ranch dressing

Ranch dressing

Serves Makes 1 cup | Serves 6 (2 tablespoons – 40ml)

Absolute CVD risk assessment resources

Absolute CVD risk assessment resources

Resources and clinical information for health professionals...

Finding support and connection after a heart attack: Nicola Surbevski’s heart story

Finding support and connection after a heart attack: Nicola Surbevski’s heart story

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

Feelings and emotions after a heart attack

This is a guide to how you might be feeling after a heart attack. ...

Cardiac rehabilitation resources for healthcare providers

Cardiac rehabilitation resources for healthcare providers

Useful cardiac rehabilitation resources for health professionals....

Atrial fibrillation resources for patients

Atrial fibrillation resources for patients

Nutrition Position Statements

Nutrition Position Statements

Nutrition Position Statements

The Heart Foundation’s food and nutrition position statements have been developed to keep you informed about our position on a range of nutrition issues relating to heart health. ...

Clinical resources: Coronary heart disease and mental health

Clinical resources: Coronary heart disease and mental health

The prevalence of depression is high in patients with coronary heart disease (CHD)....

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Emma shares her story and opens up about her emotional struggles....

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Building physical activity into urban planning and design

Resources available for built environment professionals to help guide in the development of active outdoor and indoor spaces....

Heart-healthy drinks

Heart-healthy drinks

Heart-healthy drinks

While water is clearly the most heart-healthy drink, there are other drinks that can be enjoyed in moderation. ...

What is cardiac rehab?

What is cardiac rehab?

What is cardiac rehab?

Cardiac rehab is proven to keep you out of hospital and reduce your risk of death from heart conditions....

Absolute CVD risk charts

Absolute CVD risk charts

Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....