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Healthy Food Guide UK

PASTA FANTASTICA

Linguine and mini meatballs

Chilli and lemon spaghetti-courgetti

Linguine and mini meatballs

PREP 20 MIN COOK 15 MIN SERVES 4

400g lean steak mince
40g fresh wholegrain breadcrumbs
1 small courgette, finely grated and excess water squeezed out
50g frozen peas, blanched and mashed
1tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
2 fresh basil sprigs
2 x 400g cans finely chopped tomatoes
200g linguine or fettuccine
20g parmesan, shaved
60g baby rocket, to serve

1 Using your hands, combine the mince, breadcrumbs, courgette and peas in a bowl. Shape heaped teaspoons of the mixture into meatballs.

2 Heat 2tsp of the oil in a large, deep non-stick frying pan over a high heat. Add the meatballs and chopped onion and cook, stirring, for 2–3 min until the meatballs are browned. Add the garlic and basil stems (reserve the leaves for later). Cook, stirring, for 1 min.

3 Add the tomatoes and bring to the boil. Reduce the heat to low and simmer, uncovered, for 10–12 min until the sauce has thickened slightly.

4 Meanwhile, cook the pasta in a large saucepan of boiling water according to the pack instructions until al dente. Drain. Add the pasta to the meatballs and sauce and toss to coat. Garnish the pasta with the reserved basil leaves and scatter over the parmesan. Divide among 4 bowls and serve with the rocket on the side.

Chilli and lemon spaghetticourgetti

PREP 20 MIN COOK 10 MIN SERVES 4

2tbsp olive oil
75g coarsely torn wholegrain breadcrumbs
2 garlic cloves, crushed
700g courgettes, spiralised or cut into long ribbons
250g cherry tomatoes, halved
150g cooked chicken breast, shredded
150g spaghetti or angel hair pasta
2tbsp lemon juice
1 long red chilli, finely chopped
13g fresh flatleaf parsley, finely chopped
70g reduced-fat feta, crumbled

1 Heat 1½tbsp of the oil in a large non-stick frying pan over a medium-high heat. Cook the breadcrumbs, stirring, for 4–5 min or until golden and crisp. Add the garlic and cook, stirring, for 30 sec or until fragrant. Transfer the breadcrumbs to a bowl.

2 Heat the remaining oil in the same pan. Cook the courgettes and tomatoes, stirring, for 2–3 min until the mixture is heated through. Add the chicken to the pan. Cook for 1 min or until warm.

3 Meanwhile, cook the pasta in a large pan of boiling water according to the pack instructions. Drain, reserving 4tbsp of the cooking water, and return to the pan.

4 Add the lemon juice, chilli, half the parsley, the courgette mixture and the reserved cooking water to the pasta and toss to coat. Divide among 4 plates and top with the garlic breadcrumbs, feta and remaining parsley.

Replace the chicken with a 425g can tuna in spring water, drained and flaked, if you like.

Spinach, squash and ricotta cannelloni

(RECIPES: LIZ MACRI. PHOTOS: MARK O’MEARA)

Spinach, squash and ricotta cannelloni

PREP 20 MIN + STANDING COOK 1 HR SERVES 4

500g squash, peeled and cut into 2.5cm pieces
Spray olive oil
2tsp olive oil
1 leek, thinly sliced
2tsp fresh thyme leaves, plus extra to garnish
125g frozen chopped spinach, thawed, excess liquid squeezed out
150g ricotta
400g passata
2tbsp finely shredded basil leaves
2 garlic cloves, crushed
12 dried cannelloni tubes (around 250g)
60g low-fat mature vegetarian cheese, grated
150g mixed salad leaves, to serve

1 Heat the oven to 220°C/fan200°C/gas 7. Line a large baking tray with non-stick baking paper. Arrange the squash in a single layer on the tray, spray with olive oil and season with black pepper. Bake for 25 min or until golden and tender. Set aside to cool slightly. Reduce oven to 190°C/fan 170°C/gas 5.

2 Meanwhile, heat the 2tsp oil in a medium non-stick frying pan over a medium heat. Sauté the leek and thyme leaves for 5–7 min or until softened. Add the spinach and stir to combine. Season with ground black pepper.

3 Put the squash in a bowl and mash coarsely with a fork. Add the leek mixture and ricotta and mix together well.

4 Combine the passata, basil and garlic in a medium jug.

5 Using a small spoon or piping bag, fill the cannelloni tubes with the squash mixture. Pour half of the tomato mixture over the base of a 1.5 litre shallow ovenproof baking dish. Add the cannelloni to the dish, in a single layer, on top of the sauce.

6 Pour the remaining tomato mixture over the cannelloni and sprinkle with the cheese. Loosely drape a sheet of foil over the dish. Bake for 35 min or until the pasta is tender and the cheese is golden, removing the foil for the last 10 min. Set aside for 5 min to stand, then garnish with the extra thyme leaves and serve with the salad leaves.

Creamy mustard, mushroom and chicken penne

Creamy mustard, mushroom and chicken penne

PREP 15 MIN COOK 15 MIN SERVES 4

275g gluten-free penne
200g tenderstem broccoli, cut into 5cm lengths
1tbsp olive oil
400g chestnut mushrooms, sliced
2 garlic cloves, crushed 1½tbsp wholegrain mustard
125g lightest soft cheese
100g baby spinach
125g cooked chicken breast, shredded
1tbsp pine nuts, to serve

1 Cook the pasta in a large pan of boiling water according to the pack instructions until al dente. Add the broccoli to the pan for the last 2 min of cooking. Drain, reserving 100ml of the cooking water. Rinse the pasta briefly under cold water and drain again.

2 Meanwhile, heat the oil in a large, deep non-stick frying pan over a medium-high heat. Add the mushrooms and cook, stirring, for 6–8 min until golden and tender. Add the garlic and mustard. Cook, stirring, for 1 min or until tender.

3 Add the soft cheese and reserved pasta cooking water and mix well until the cheese has melted. Add the spinach and chicken and cook, stirring, for a few min until the chicken is hot.

4 Add the pasta and broccoli to the pan, toss to coat and warm through. Season with black pepper and serve scattered with the pine nuts.

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