Pasta with vegetables in a herb sauce - NHS Choices
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Pasta with vegetables in a herb sauce - NHS Choices
Pasta with vegetables in a herb sauce. Nutritional information: Per adult portion (i.e. 1/4 recipe). 1325kJ / 317kcals.
Pasta with vegetables in a herb sauce This simple pasta dish is easy to make, and with any luck it will get your children to enjoy eating more vegetables. Serves: 4 adults Preparation time: 15 mins Cooking time: 15 mins Ingredients: 250g dried pasta shapes whatever shape you like 1 tsp vegetable oil 5 spring onions trimmed and chopped 100g sugar snap peas or green beans sliced 200g broccoli broken into small florets 1 peppers, any colour deseeded and chopped 75g frozen peas defrosted 3 handfuls cherry tomatoes halved 200g lower fat soft cheese with garlic and herbs 50ml semi-skimmed milk 1 lemon (a teaspon of the finely grated zest)
What to do: 1. Cook the pasta in lightly salted boiling water for 10-12 minutes, or according to the instructions on the packet, until just tender. 2. Meanwhile, heat the oil in a large non-stick frying pan or wok, brushing it over the surface. Add the spring onions, sugarsnap peas or green beans, broccoli and red or yellow pepper and stir-fry for 3-4 minutes, or until softened. Stir in the peas and tomatoes, then turn off the heat. 3. Drain the cooked pasta, reserving 2 tablespoons of the cooking water. Return this cooking liquid to the saucepan and add the soft cheese, milk and lemon zest. Heat, stirring with a whisk, until the sauce is hot and smooth. 4. Tip the pasta and cooked vegetables into the sauce and stir gently for 1-2 minutes to heat through.
Tip 1: Finish off each portion of pasta with 2 tsp of finely grated reduced-fat cheese, if you like. Tip 2: Use plain low-fat soft cheese if your children don't like garlic. Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook
www.nhs.uk/Change4Life
Pasta with vegetables in a herb sauce Nutritional information: Per adult portion (i.e. 1/4 recipe) 1325kJ / 317kcals 16g protein 8g fat of which 3g saturates 46g carbohydrate of which 9g sugars 5g dietary fibre 254mg sodium 0.6g salt
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