Courgette Spaghetti with meatballs

Swapping regular pasta for courgette ‘spaghetti’ is a fantastic way to cut calories and carbs, and boost your 5-a-day. This dish is under 350 calories per serving, making it a perfect summer shape-up meal.


12 HECK Chicken Italia Meatballs
Spray oil
2 cloves garlic, finely chopped
250g cherry tomatoes, halved
75ml white or red wine
2tsp capers
25g pitted black olives, sliced
2 large courgettes (500g in total)
15g Parmesan, finely grated


  1. Heat the oven to 200°C/fan 180°C/gas mark 6. Line a baking tray with non-stick baking parchment. Add the meatballs and cook for 20-25 mins until cooked through.
  2. Meanwhile, spray a pan with oil. Add the garlic and cook for 1 min, stirring. Add the cherry tomatoes and cook for 3 mins until they soften. Add the wine and bring to the boil. Reduce the heat, add the capers and olives and simmer for 5 mins. Add the cooked meatballs and simmer for 2 mins.
  3. Using a julienne peeler or spiralizer, slice the courgettes into long ‘spaghetti’. Spray a large frying pan with oil and set over a medium-high heat. Add the courgettes and cook, stirring for 1-2 mins, until wilted. Spoon onto two plates, top with the meatballs and sauce, and serve sprinkled with the Parmesan.

Per serving


9.6g fat

2.8g saturates

11.9g carbohydrates

10.9g sugars

40.4g protein

4.5g salt


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