Spaghetti with broc­coli pesto

Healthy Food Guide (Australia) - - CONTENTS -

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

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