Pasta

 

Sweet & Sour Peppers with Pasta

Serves 4

Per portion 268 cals and 2.0g fat.

1 red, 1 yellow and 1 orange pepper

1 garlic clove, crushed

2 tbsp capers

2 tbsp raisins

1 tsp wholegrain mustard

rind and juice of 1 lime

1 tsp clear honey

2 tbsp chopped fresh coriander

225g pasta bows

salt and pepper

shavings of Parmesan cheese to serve (optional)

 

Quarter the peppers and remove the stalks and seeds. Put the quarters into boiling water and cook for 10-15 minutes until tender. Drain and rinse under cold water, then peel off the skin and cut the flesh into strips lengthways.

Put the garlic, capers, raisins, mustard, lime rind and juice, honey, coriander and seasoning into a bowl and whisk together. Cook the pasta in a large pan of boiling salted water for 10-12 mins until al denter. Drain.

Return the pasta to the pan and add the pepper strips and dressing. heat gently and mix. Transfer to a bowl and add the parmesan if using.

 

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Pasta with Chickpea Sauce

Serves 6

The calories for this are about 268 per portion and 2.0g fat.

450g pasta

2 tsp olive oil

1 sliced onion

1 seeded and sliced pepper

400g can of chopped tomatoes

425g can of chickpeas

2 tbsp dry vermouth (optional)

1 tsp dried oregano

1 large bayleaf

2 tbsp capers

salt and pepper

fresh oregano to garnish

 

Boil the pasta as instructed on the packet then drain. Meanwhile heat the oil and genty fry the onion and pepper for about 5 mins until soft. Add the tomatoes chiclpeas with their liquid, vermouth (if chosen), herbs and capers and stir well. Season to taste and bring to the boil, then simmer for about 10 mins.

Remove the bay leaf and mix in the pasta. Reheat and serve hot and garnish with the oregano.

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Ratatouille Penne Bake

Serves 6

Per portion there is 208 cals and 3.7g fat.

1 small aubergine (eggplant)

2 courgettes, thickly sliced

200g/70z firm tofu, cubed

45ml/3 tbsp dark soy sauce

1 garlic cloves, crushed

10ml/2 tsp sesame seeds

1 small red pepper, seeded and sliced

1 onion, finely chopped

1-2 garlic cloves, crushed

150ml/1/4 pint/2/3 cup veg. stock

3 firm ripe tomatoes, skinned, seeded and quartered

15ml/1tbsp chopped mixed herbs

225g/ z penne or other pasta

salt and pepper

crusty bread to serve.

 

Wash the aubergine and cut into 2.5cm/1in cubes. Put into a colander with the courgettes, sprinkle with salt and leave to drain for 30 minutes. Mix the tofu with the soy sauce, garlic and sesame seeds.

Cover and marinate for 30 minutes. Put the pepper, onion and garlic into a pan with the stock. Bring to the boil, cover and cook for 5 minutes until tender. Remove the lid and bil until all the stock has evaporated. Add the tomatoes and herbs to the pan and cook for a futher 3 minutes, then add the rinsed aubergine and courgettes and cook until tender.

Season to taste. Meanwhile, cook the pasta in a large pan of boiling salted water until al dente then drain. Preheat the grill. Toss the pasta with the veg and tofu. Transfer to a ovenproof dish and grill until lightly toasted. Serve with bread.

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Spaghetti with Chilli Bean Sauce

Serves 6

Per portion this is 431 calories and 3.6g fat.

1 onion, finely chopped

1-2 garlic cloves, crushed

1 large green chilli, seeded and chopped

150ml/2/3 cup vegetable stock

400g/140z can chopped tomatoes

30ml/2 tbsp tomato puree

120ml/4fl oz/ 1/2 cup red wine

5ml/1 tsp dried oregano

200g/70z French beans, sliced

400g/14oz can red kidney beans, drained

400g/14oz can cannelini beans, drained

400g/14oz can chick-peas beans, drained

450g/1lb spaghetti

salt and pepper

 

To make the sauce, put the chopped onion, garlic and chilli into a non-stick pan with the stock. Bring to the boil and cook for 5 minutes until tender. Add the tomatoes, tomato puree, wine, seasoning and oregano. Bring to the boil, cover and simmer the sauce for 20 minutes.

Cook the french beans in boiling, salted water for about 5-6 minutes until tender. Drain thoroughly. Add all the beans and the chick peas to the sauce and simmer for a futher 10 minutes.

Cook the spaghetti in a large pan of boiled salted water until al dente. Drain and transfer the pasta to a serving dish and top with the chilli bean sauce.

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Tagliatelle With Mushrooms

Serves 4

Per portion there are 241 calories, 2.4g of fat.

1 small onion, finely chopped

2 garlic cloves, crushed

150ml/1/4pint/2/3 cup vegetable stock

225g mixed fresh mushrooms

60ml/4 tbsp white or red wine

10ml/2 tsp tomato puree

15ml/1 tbsp soy sauce

5ml/1 tsp chopped fresh thyme

30ml/2 tbsp chopped fresh parsley plus extra for garnish

225g fresh sun-dried tomato and herb tagliatelle

salt and pepper

shavings of Parmesan to serve (optional)

 

To make it put the onion and garlic into a pan with the stock, then cover and cook for 5 minutes or until tender. Add the mushrooms (quartered if small or sliced if large), wine, tomato puree and soy sauce. Cover and cook for 5 minutes.

Remove the lid from the pan and boil until the liquid has reduced by hal. Stir in the chopped fresh herbs and season to taste. Cook the fresh pasta in a large pan of boiling, salted water for 2-5 minutes until al dente. Drain thoroughly and toss lightly with the mushrooms. Serve, garnished with parsley and shavings of Parmesan cheese.

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Lentil Bolognaise

 

Tip: You can reduce the fat in this recipe by using less olive oil or substituting a little of the stock and cooking the veg. over a low heat in a non-stick frying pan until they are soft.

Serves 6

Per Portion: Energy - 103Kcals/432kJ Fat - 2.19g Saturated Fat - 0.85g Fibre - 2.15g

45ml/3 tbsp olive oil

1 onion, chopped

2 garlic cloves, crushed

2 carrots, coarsely grated

2 celery sticks, chopped

115g/4oz/2/3 cup red lentils

400g/14oz can chopped tomatoes

30ml/2 tbsp tomato puree

450ml/3/4 pint/2 cups stock

15ml/1 tbsp fresh marjoram, chopped or 5ml/1 tsp dried marjoram

salt and black pepper

1. Heat the oil in a large saucepan and gently fry the onion, garlic, carrots and celery for about 5 minutes, until they are soft.

2. Add the lentils, tomatoes, tomato puree, stock, marjoram and seasoning to the pan.

3. Bring the mixutre to the boil, partly cover with a lid and simmer for 20 minutes until thick and soft. Use the sauce as required.

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Pasta with Three Herb Pesto

 

Most any kind of leftover dried pasta will work in this vegetarian main dish.

Serves 6

3 cups fresh basil leaves

1/2 cup fresh parsley sprigs

1/4 cup fresh oregano leaves

2 tablespoons pine nuts, toasted

1 tablespoon grated fresh Parmesan cheese

1/4 teaspoon salt

4 garlic cloves

2 tablespoons olive oil

8 cups mixed hot cooked pasta (such as farfalle, penne, and shells)

 

Place first 7 ingredients in a food processor; process until smooth. With processor on, slowly pour oil through food chute; process until well-blended. Toss with pasta.

CALORIES 337 (21% from fat); FAT 8g (sat 1.3g, mono 4.2g, poly 1.7g); PROTEIN 11g; CARB 55.6g; FIBER 3.40g; CHOL 1mg; IRON 3.50mg; SODIUM 123mg; CALC 79mg

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Pastry

 

Tomato and Goat Cheese Galette

This is tasty served with a fresh crunchy salad.

4 Servings

1 Tbs. extra-virgin olive oil

1 large onion, sliced as thin as possible

Pastry for 9-inch pie crust, homemade or purchased

4 oz. goat cheese, crumbled

2 tsp. coarsely chopped fresh thyme or 1/2 tsp. dried

3 medium tomatoes, cut into 1/4-inch-thick slices

 

Preheat oven to 450°F. In medium skillet (frying pan), heat oil over medium-high heat. Add onion and cook, stirring often, until softened and golden brown, 8 to 10 minutes. Season to taste with salt and pepper. Remove from heat. Lay pastry dough flat on an ungreased baking sheet.

Distribute onion evenly on top, leaving 1-inch border all around. Dot with goat cheese, sprinkle with thyme and some pepper. Starting from outer edge of onion, arrange tomato slices on top, overlapping slightly. Sprinkle with salt and pepper. Fold pastry over topping, crimping dough every inch or two.

Bake until crust is golden, 18 to 20 minutes. Transfer to wire rack to cool slightly. Cut into 4 wedges and serve.

Per serving: 245 cal.; 13g total fat

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Courgette & Asparagus Parcels

4 Servings

Per portion: Energy - 110 Kcals/460kJ Protein - 6.22g Fat - 2.29 g Saturated Fat - 0.49g Fibre - 6.73g 1.

2 medium courgettes

1 medium leek

225g young asparagus, trimmed

4 tarragon sprigs

4 whole garlic cloves, unpeeled

1 egg, beaten, to glaze

salt and black pepper

 

Preheat the oven to 200C/400F/Fas 6.

1. Using a potato peeler, carefully slice the courgettes lengthways into thin. strips.

2. Cut the leek into very fine julienne strips and cut the asparagus evenly into 5cm/2in lengths.

3. Cut out four sheets of greaseproof paper measuring 30x38cm/12x15in and fold in half. Draw a large curve to make a heard shape when unfolded. Cut along the inside of the line and open out.

4. Divide the courgettes, asparagus and leek evenly between each paper heart, positioning the filling on one side of the fold line, and top each with a sprig of tarragon and an unpeeled garlic clove. Season to taste.

5. Brush the edges lightly with the beaten egg and fold over. Twist the edges together so that each parcel is completely sealed. Lay the parcels on a baking sheet and cook for 10 minutes. Serve immediately.

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Leek & Mushroom Strudel

Serves 4

Per serving: Calories:225 Fat (gm):1.2

Butter-flavored vegetable cooking spray

1/2 cup chopped onion

2 cloves garlic, minced

2 pounds cleaned leeks (white part only), sliced

1 pound sliced shiitake, or portobello, mushrooms

1/2 cup Canned Vegetable Stock (recipe follows)

1/4-1/2 teaspoon caraway seeds, crushed

1/4-1/2 teaspoon fennel seeds, crushed

1/4-1/2 teaspoon anise seeds, crushed

Salt and white pepper, to taste

5 sheets frozen fillo pastry, thawed

 

1. Spray large skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 2 to 3 minutes. Add leeks, mushrooms, stock, and herbs to skillet; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Cook, uncovered, until excess liquid is gone, about 5 minutes. Season to taste with salt and white pepper; cool.

2. Lay 1 sheet of fillo on clean towel on table; spray generously with cooking spray. Cover with second sheet of fillo and spray generously with cooking spray; repeat with remaining fillo.

3. Spoon vegetable mixture along edge of fillo, 3 to 4 inches from the edge. Fold edge of fillo over filling and roll up, using towel to help lift and roll; place seam side down on greased cookie sheet. Spray top of fillo generously with cooking spray.

4. Bake at 375 degrees until golden, about 30 minutes. Let stand 5 minutes before cutting. Cut strudel into 4 pieces and arrange on plates.

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