Estimated Nutrition (whole recipe, rough)
Counts 6 of 9 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Macaroni | not in our table | 0 |
| Sweetcorn | not in our table | 0 |
| Salad | not in our table | 0 |
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
- 100g macaroni
- 1 teaspoon vegetable oil
- 1 pepper, any colour, deseeded and chopped
- 1 small courgette, grated
- 100g frozen peas (or sweetcorn)
- 4 eggs
- 2 tablespoons semi-skimmed or 1%-fat milk
- 50g grated reduced-fat cheddar
- 2 teaspoons dried mixed herbs
- 1 pinch ground black pepper
- salad, to serve
Directions
Cook the macaroni in boiling water for 10 to 12 minutes, until just tender. Rinse with cold water to cool it quickly, then drain thoroughly. Information: You could use cooked potatoes instead of pasta. You will need about 225g, chopped into chunks.
Heat the vegetable oil in a non-stick frying pan and stir-fry the pepper for 3 to 4 minutes. Remove from the heat and add the courgette and frozen peas or sweetcorn. Add the macaroni and mix well.
Beat the eggs and milk together, then stir in the reduced-fat cheese and dried herbs. Season with black pepper. Pour into the frying pan and cook over a low heat for 4 to 5 minutes, without stirring, to set the base. Meanwhile, preheat the grill to medium-high.
Put the frying pan under the grill and cook for 4 to 5 minutes until the surface has set and is golden brown. Serve hot, warm, or cold, cut into wedges – with some salad on the side. Information: For a packed lunch or picnic, use an insulated container and include a small ice pack to keep the pasta slices cool and fresh.