Lighter lemony pasta and spinach bake

Lighter lemony pasta and spinach bake

Preparation time
less than 30 mins
Cooking time
30 mins to 1 hour
Serves
Serves 4
Dietary

Vegetarian
Put together healthy veg with a yummy mustard and cheese sauce and you’ve got a great pasta bake.

Each serving provides 459 kcal, 24g protein, 63g carbohydrate (of which 6.5g sugars), 11g fat (of which 5.5g saturates), 6g fibre and 0.6g salt.
By Becca Spry
From Food: Truth or Scare
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Ingredients
300g/10½oz dried macaroni
200g/7oz broccoli, cut into small florets
100g/3½oz baby spinach, any thicker stems removed
2 tsp olive oil
2 spring onions, outer leaves removed, thinly sliced
1 garlic clove, thinly sliced
1 tbsp plain flour
300ml/10fl oz skimmed milk
2 bay leaves
1 tsp wholegrain mustard
1 unwaxed lemon, finely grated zest only
100g/3½oz Parmesan (or vegetarian alternative), finely grated
salt and freshly ground black pepper
mixed salad leaves dressed with a squeeze of lemon juice and 1 tsp olive oil, to serve
Recipe tips
Method
Preheat the oven to 200C/180C Fan/Gas 6
Cook the macaroni in boiling water for 6 minutes. Add the broccoli and cook for another 2 minutes. Turn off the heat, add the spinach and leave to stand with the lid on for 2 minutes. Drain well and set aside
Heat the oil in a heavy-based frying pan. Fry the spring onions for 2 minutes. Add the garlic and fry for another 2 minutes. Add the flour and cook, stirring all the time, for 1-2 minutes. Slowly pour in the milk, add the bay leaves and season with salt and pepper. Continue simmering for 2-3 minutes, until thickened. Remove the bay leaves.
Stir in the mustard, lemon zest and three quarters of the Parmesan, then season well.
Tip the pasta and broccoli into a shallow baking dish. Pour over the sauce and mix well. Sprinkle over the remaining cheese and bake for 15-20 minutes.
Serve with the dressed salad leaves.
Recipe Tips
To find out more about type 2 diabetes and get information on how to reduce your risk of this mostly preventable disease, read our iWonder guide.

Sausage and ricotta pasta bake

Preparation time
less than 30 mins
Cooking time
10 to 30 mins
Serves
Serves 4
Looking for wholesome student food? This hearty pasta bake is easy on the wallet and is great for feeding a hungry family too.

By Simon Rimmer
From Something for the Weekend
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Ingredients
2 tsp vegetable oil
2 red onions, peeled, sliced
1 red chilli, finely chopped
2 garlic cloves, sliced
200g/7oz good-quality herb sausages, grilled until completely cooked through, cooled, thickly sliced
350g/12oz penne, cooked according to packet instructions, drained
200g/7oz ricotta
2 ripe tomatoes, finely chopped
100g/3½oz parmesan shavings, plus extra to serve
To serve
1 tbsp chopped fresh parsley
1 ready-made garlic baguette, sliced
Method
Preheat the oven to 180C/350F/Gas 4.
Heat the oil in a frying pan over a medium heat. Add the onions, chilli and garlic and fry for 3-4 minutes, or until softened.
Add the cooked, sliced sausages, cooked pasta, ricotta and chopped tomatoes and stir well to combine.
Transfer the mixture to an ovenproof dish and sprinkle over the parmesan shavings. Bake in the oven for 10-12 minutes, or until the cheese has melted and is golden-brown.
To serve, divide the baked penne among four serving plates. Sprinkle over the remaining parmesan shavings and the chopped parsley. Place 1-2 slices of garlic bread alongside each serving

Ras-el-hanout baked chicken

Preparation time
less than 30 mins
Cooking time
30 mins to 1 hour
Serves
Serves 4
Replace potatoes with root vegetables to reduce the carbohydrates in a chicken traybake and add plenty of spice to turn up the flavour.

Each serving provides 361 kcal, 44g protein, 30g carbohydrate (of which 14g sugars), 5.5g fat (of which 1g saturates), 7g fibre and 0.5g salt.
By Becca Spry
From Food: Truth or Scare
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Ingredients
400g/14oz sweet potatoes, peeled and cut into 2cm/1in cubes
400g/14oz carrots, cut into 2cm/1in cubes
1 tbsp olive oil
1 large red onion, cut into 8 wedges
3 garlic cloves
4 chicken breast fillets (about 170g/6oz each)
1 lemon, quartered
2 tsp ras-el-hanout spice mix
handful fresh thyme sprigs
handful fresh coriander, finely chopped
salt and freshly ground black pepper
4 tbsp low-fat natural yoghurt, to serve
Recipe tips
Method
Preheat the oven to 200C/180C Fan/Gas 6. Put the sweet potatoes and carrots in a roasting tray, drizzle over the oil and season well with salt and pepper. Roast for 10 minutes.
Add the red onion and garlic and toss well. Roast for another 20 minutes.
Put the chicken breasts and lemon quarters in the roasting tray in a single layer. Sprinkle everything with the ras-el-hanout and thyme. Roast for a further 15-20 minutes, or until the chicken is cooked through. Stir through the coriander.
To serve, divide between four plates, each with a slice of roast lemon for squeezing over and a tablespoon of yoghurt.
Recipe Tips
To find out more about type 2 diabetes and get information on how to reduce your risk of this mostly preventable disease, read our iWonder guide.

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