Spaghetti with broccoli pesto
Serves 4 Cost per serve $2.55 Time to make 30 min vegetarian
2 medium heads broccoli, broken into florets (about 8 cups) 2 garlic cloves, crushed ¹⁄³ cup pine nuts, lightly toasted ¹⁄³ cup finely grated parmesan, plus extra 2 tablespoons, to serve Zest and juice of 1 lemon 2 tablespoons olive oil 300g wholemeal spaghetti 2 medium zucchini, sliced 1 medium green capsicum, diced ¾ cup frozen peas ¹⁄³ cup semi-dried tomatoes, chopped ¹⁄³ cup fresh basil leaves, plus extra, to garnish
1 Blitz half the broccoli florets with garlic, pine nuts, parmesan, lemon zest, lemon juice and olive oil in a food processor until mixture forms a chunky pesto, then season with cracked black pepper. 2 Cook pasta in a large saucepan according to packet instructions; drain and return to pan, reserving ½ cup pasta water. Add broccoli pesto with reserved pasta water; toss well to coat pasta. 3 Boil remaining broccoli with zucchini, capsicum and peas for 2 minutes, or until tender; drain. Add greens to pasta saucepan with semi-dried tomatoes and basil; toss lightly to heat through and season with black pepper. 4 Divide pasta among 4 plates and scatter with extra parmesan; garnish with basil and serve.
Chicken penne with roast garlic, tomato & capsicum
Serves 4 Cost per serve $3.75 Hands-on time 20 min Cooking time 40 min diabetes friendly
2 medium red capsicums, roughly chopped 1 x 250g punnet cherry tomatoes 1 red chilli, seeded, finely chopped 1 medium red onion, quartered 1 garlic bulb, broken into cloves Olive-oil spray 2 teaspoons sugar 2 tablespoons red wine vinegar 300g wholemeal penne 250g cooked chicken breast, thinly sliced 1 cup sliced button mushrooms ¹⁄³ cup basil leaves, plus extra, to serve 2 cups rocket 2 tablespoons olive oil ¹⁄³ cup finely grated parmesan, to serve 2 tablespoons walnuts, roughly chopped, to serve
1 Preheat oven to 190°C. Place capsicums, tomatoes, chilli, onion and garlic in a large ovenproof dish; spray with olive oil and roast, turning and spraying once with olive oil, for 30 minutes. Remove dish from oven and leave to cool for 5 minutes. Squeeze garlic cloves from skin; discard skin. 2 Place half the roast vegies and half the garlic in a food processor; blend for 10–20 seconds, or until mixture is a chunky sauce. Transfer sauce to a medium bowl and add sugar, vinegar and 4 tablespoons water; stir well and set aside. 3 Cook penne in a large saucepan according to packet instructions; drain and return to pan, reserving ¼–½ cup pasta water. Set pan over low heat. Add reserved sauce with remaining roast vegies and garlic; toss well to heat through. 4 Add chicken, mushrooms, basil, rocket and olive oil to saucepan; stir, adding reserved pasta water to thin sauce, if necessary. 5 Divide pasta among 4 plates; scatter with extra basil, parmesan and walnuts to serve.
Chicken penne with roast garlic, tomato & capsicum Treat your taste buds to the rich tang of roast garlic & chilli!
Spaghetti with broccoli pesto