Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Macaroni | 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
- 200g macaroni
- 1 tablespoon olive oil
- 2 medium onions, chopped
- 1 garlic clove, crushed
- 1 teaspoon dried oregano (or fresh)
- 1 teaspoon dried basil (or fresh)
- 4 tomatoes, chopped
- 4 courgettes, sliced
- 200g green beans (fresh, frozen or canned)
- 125ml reduced-salt vegetable or chicken stock
- 25g vegetarian hard cheese, grated
- 1 pinch ground black pepper
Directions
Preheat the oven to 180C (160C fan, gas mark 4).
Cook the macaroni according to pack instructions, then drain. Meanwhile, heat the oil in a large saucepan, then cook the onion and garlic slowly until tender and golden.
Stir in the herbs, tomatoes, courgettes, beans and stock. Simmer for 5 minutes. Information: Make this recipe in summer when tomatoes, courgettes and green beans are at their seasonal best – and cheapest.
Combine the pasta and vegetables, and season with black pepper. Transfer to a baking dish and sprinkle the cheese on top. Bake for 30 to 35 minutes. Information: You could use reduced-fat vegetarian hard cheese instead.