Tag Archives: pasta

Prawn Pesto Pasta

Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

Serves 1

INGREDIENTS:

  • 75g wholewheat spaghetti
  • 6 cherry tomatoes, halved
  • 5 spears of asparagus
  • 70g frozen peas
  • 1 tbsp basil pesto
  • 2 tbsp fat-free creme fraiche
  • 60g king prawns
  • 1 clove garlic, minced
  • 1 tsp olive oil

METHOD:

  1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
  2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
  3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
  4. Drain the pasta, asparagus and peas.
  5. Arrange the asparagus on a plate.
  6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
  7. Enjoy!

NUTRITION:

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Prawns – high in protein for muscle repair and growth, and low in fat.

Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

Asparagus – high in vitamin A for vision, vitamin B6 for energy release, and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

 

Clam Chorizo Linguine

Spanish food fever has hit; being in Barcelona inspired this meat and fish combo. Easy to make but super impressive.

Serves 2

INGREDIENTS:

  • 300g clams, washed (tap on hard surface before cooking, if they remain un-open they are safe to eat)
  • 70g chorizo, chopped
  • 4 sprigs parsley, chopped
  • 150g dried linguine
  • 1 tsp olive oil
  • 1 glass rosé wine

METHOD

  1. Boil the pasta in a pot of salted water for 1minute less than the packet states.
  2. Meanwhile, heat the olive oil in a large pan on a medium-high heat.
  3. Add the chorizo and cook for 3minutes until slightly crispy.
  4. Add the parsley, clams and red wine, stir once, and then cover and simmer for 3-4minutes – the clams are cooked when they ping open.
  5. Uncover, mix in the linguine, and simmer for a further 1 minute so it can absorb all the juices.
  6. Season and serve.
  7. Enjoy!

NUTRITION:

Clams – high in protein, low in calorie, and high in the B vitamins for energy release, iron for protein and neurotransmitter synthesis, and magnesium for nerve function

Chorizo – Although relatively high in fat and salt, this meat is good for adding texture and flavour to meals.

Pasta – High in carbohydrates for a filling base, and high in fibre if a wholewheat spaghetti is picked.

Veggie Pasta Frittata

Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

INGREDIENTS:

  • 3 eggs, beaten
  • 200g pasta (cooked weight)
  • 1 red pepper, chopped
  • 80g peas, cooked
  • 1 onion, chopped
  • 30g cherry tomatoes, halved
  • 1 clove garlic, diced
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
  2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
  3. Turn to a high heat and add the cooked pasta and peas, mix.
  4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
  5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

NUTRITION

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Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

Tomatoes – Massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Peas – Providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

 

Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

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Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

Sausage Pasta Bake

CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!

Serves 1

INGREDIENTS

  • 75g wholemeal dried pasta, cooked in boiling water
  • 200g canned chopped tomatoes
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 80g frozen peas
  • 2 reduced-fat pork sausages (or vegetarian alternative)
  • 30g 30% lighter cheddar
  • 1 tbsp wholemeal breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp olive oil

METHOD

  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.