Estimated Nutrition (whole recipe, rough)
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Cherry | 1 cup (138g) | 87 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 250g pasta (any shape)
- 1 teaspoon vegetable oil
- 5 spring onions, trimmed and chopped
- 100g sugar-snap peas or green beans, sliced
- 200g broccoli, broken into small florets
- 1 pepper (any colour), deseeded and chopped
- 75g peas (defrosted, if frozen)
- 3 handfuls cherry tomatoes, halved
- 200g lower-fat soft cheese with garlic and herbs
- 50ml semi-skimmed milk
- zest of 1 lemon
Directions
Cook the pasta in boiling water for 10 to 12 minutes, or according to the instructions on the packet, until just tender.
Meanwhile, heat the oil in a large non-stick frying pan or wok. Add the spring onions, sugar-snap peas or green beans, broccoli and pepper, and stir-fry for 3 to 4 minutes, until softened. Stir in the peas and tomatoes, then remove from the heat.
Drain the cooked pasta but keep 2 tablespoons of the cooking water. Add this water back to the saucepan, along with the cheese, milk and lemon zest. Heat, stirring with a whisk, until the sauce is hot and smooth. Information: Use plain low-fat soft cheese if anyone does not like garlic.
Tip the pasta and cooked vegetables into the sauce, and stir gently for a minute or so to heat through. Divide among 4 bowls and enjoy! Information: Finish off each portion with 2 teaspoons of finely grated reduced-fat cheese, if you like.