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Recies
San Remo
Wholemeal Pasta Recipes
by KERRY LEECH
Profile
KERRY LEECH
B.Sc, Grad Dip Dietetics
APD, Sports Dietitian
Kerry Leech is Director of Eat Smart Nutrition Consultants with a special interest in
Sports Nutrition. She has been the consultant Sports Dietitian to Netball Australia and
the Australian Diamonds since 1995.
Along with consulting work she is regularly lecturing to athletes, coaches and the general
public on both nutrition for a healthy lifestyle and sports nutrition.
She is also the mother of three active children and has an interest in helping all members
of families to eat well and enjoy good food.
Acknowledgements:
Photography: Jacqui Way
Food Styling: Chris Stephan
Food Preparation: Belinda Hanson-Kenny
recipes
RECIPES
Grilled chicken & pasta salad
Pastitso
Ricotta & tuna wholemeal pasta
Prawn, avocado & baby roma truss tomato pasta salad
Salmon & pasta salad
Pumpkin & spinach pasta bake
Tuna & chilli spaghetti
Speedy chicken & tomato bake
Roasted pumpkin & spinach pasta
Frying pan chicken lasagna
Spaghetti with tomato & calamari
Penne with sweet tomatoes, eggplant & mozzarella
Prosciutto & mushroom spaghetti bolognaise
Vegetable lasagna with wild mushroom sauce
Fast high-fibre pasta
All-Green vegetable lasagna
Baked penne with kumara & spinach
Spicy turkey lasagna
Sundried tomato pasta with meatballs
Colorado pasta salad
Lamb, feta & herb pasta
East-West pasta primavera
Lentil spaghetti bolognaise
Tuscan pasta
Pasta pie
Grilled chicken & pasta salad
Ingredients
4 x 150g skinless, boneless chicken
breast halves
Your favourite spice/seasoning
mix to taste
225g San Remo wholemeal
spiral pasta
225g low fat feta cheese, cubed
1 red onion, chopped
1 head romaine lettuce, chopped
Instructions
1. Preheat the grill for high heat. Season both sides of chicken breast
halves with seasoning.
2. Grill chicken 6 to 8 minutes per side, or until juices run clear. Remove
from heat, cool, and cut into strips.
3. Meanwhile, place the pasta in a large pot and cook according to pack
directions or until al dente. Drain, and rinse with cold water to cool.
4. In a large bowl, mix together the cheese, onion, cucumber, lettuce, and
tomatoes. Toss with the cooled chicken and pasta to serve.
12 cherry tomatoes, chopped
1 lebanese cucumber, diced
Per Serving: Energy (kJ) 3200kJ, Protein (g) 99.6g, Total
Fat (g) 31.7g, Saturated Fat (g) 11.9g, Polyunsaturated
Fat (g) 3.3g, Monounsaturated Fat (g) 11.5g, Cholesterol
(mg) 291mg, Carbohydrate (g) 16.4g, Dietary Fibre (g)
6.2g, Sugars (g) 2.1g
Serves 4
A great quick & easy meal for after
an exercise session as it provides
carbohydrate and protein for recovery.
Ricotta & tuna
wholemeal pasta
Ingredients
375g San Remo wholemeal
spiral pasta
500g broccoli, cut into small florets
300g reduced-fat ricotta
¼ cup shredded fresh basil leaves
1 lemon, rind finely grated
Freshly ground pepper
185g can chilli tuna,
drained, flaked
Per Serving: Energy (kJ) 1370kJ, Protein (g) 30.3g, Total
Fat (g) 8.9g, Saturated Fat (g) 4.8g, Polyunsaturated Fat
(g) 1.0g, Monounsaturated Fat (g) 2.2g, Cholesterol
(mg) 56.0mg, Carbohydrate (g) 25.6g, Dietary Fibre (g)
10.7g, Sugars (g) 2.3g
Serves 4
Instructions
1. Cook pasta according to packet instructions. Add the broccoli in the last
2 minutes of cooking. Drain. Return to the saucepan.
2. Meanwhile, combine the ricotta, basil and lemon rind. Season with
pepper.
3. Add ricotta mixture and tuna to pan. Toss gently to combine. Divide
among serving dishes. Top with freshly ground pepper to serve.
We should be trying to include at least 2 serves
of fish per week. Canned tuna is a quick and
convenient way of adding fish to the diet.
Salmon & pasta salad
Ingredients
250g San Remo wholemeal
spiral pasta
1 bunch asparagus, woody ends
trimmed, cut into 2cm lengths
diagonally
425g can salmon in spring water,
drained, flaked
1 large Lebanese cucumber,
coarsely chopped
Instructions
1. Cook the pasta in a large saucepan according to packet directions or
until al dente. Add the asparagus in the last 2 minutes of cooking.
Refresh under cold running water. Drain and return to the pan.
2. Add the salmon, corn, tomato, cucumber, parsley and dressing to the
pasta mixture. Season with salt and pepper. Toss until well combined.
3. Divide pasta mixture among serving bowls. Top with bocconcini
to serve.
2 tablespoons chopped fresh
continental parsley
80ml (⅓ cup) fat-free
French dressing
60g bocconcini, torn
270g can corn kernels, drained
3 ripe tomatoes, coarsely chopped
Per Serving: Energy (kJ) 1770kJ, Protein (g) 34.1g,
Total Fat (g) 13.9g, Saturated Fat (g)5.5g,
Polyunsaturated Fat (g) 4.1g, Monounsaturated Fat (g)
3.2g, Cholesterol (mg) 78.6mg, Carbohydrate (g) 35.6g,
Dietary Fibre (g) 8.2g, Sugars (g) 9.4g
Serves 4
Salmon is a rich source of omega 3 fatty acids.
Our bodies cannot make omega 3 fats, we must
consume them in our diet. Good dietary sources
of omega 3 fats are cold water oily fish such as
mackeral, sardines & salmon; flaxseeds or flaxseed
oil; hazelnuts, pecans & walnuts and fortified food
sources such as breads, eggs and dairy products.
Tuna & chilli spaghetti
Ingredients
Instructions
1 tablespoon olive oil
1. Cook the pasta in a large saucepan according to packet directions or
until al dente. Drain. Return to the pan along with 3 tsp of the oil,
capers, chilli and tomato. Cover with a lid to keep warm.
400g San Remo wholemeal
spaghetti
2½ tablespoons drained capers
2 fresh long green chillies,
deseeded, coarsely chopped
200g punnet grape tomatoes,
halved
2 (about 200g each) tuna steaks
⅓ cup loosely packed fresh
basil leaves
Salt & freshly ground black pepper
Per Serving: Energy (kJ) 1650kJ, Protein (g) 38.8g,
Total Fat (g) 12.9g, Saturated Fat (g) 3.7g,
Polyunsaturated Fat (g) 1.7g, Monounsaturated Fat
(g) 6.5g, Cholesterol (mg) 47.0mg, Carbohydrate (g)
26.8g, Dietary Fibre (g) 10.9g , Sugars (g) 2.2g
Serves 4
2. Meanwhile, heat the remaining oil in a large non-stick frying pan over
high heat. Add the tuna and cook for 2 to 3 minutes each side for
medium-rare or until cooked to your liking. Transfer to a plate and set
aside for 2 minutes to rest.
3. Cut the tuna into 5mm-thick slices. Add to the pan with the spaghetti
mixture. Add the basil and gently toss to combine.
4. Divide the pasta evenly among serving plates, and season with salt
and pepper.
You should aim to include 5 serves of vegetables
per day. To ensure a balanced diet rich in
vitamins and minerals serve a salad with this
meal to increase your vegetable intake for the day.
Roasted pumpkin &
spinach pasta
Ingredients
800g butternut pumpkin, cut into
3cm pieces
2 teaspoons extra virgin olive oil
Salt & freshly ground pepper
350g San Remo wholemeal
spaghetti
1 bunch asparagus, ends trimmed,
cut into 3cm diagonal lengths
500g sliced leg ham, chopped
150g packet baby spinach leaves
⅓ cup bought pesto (basil or
sun-dried tomato)
Per Serving: Energy (kJ) 1930kJ, Protein (g) 33.7g,
Total Fat (g)17.6g, Saturated Fat (g) 4.9g,
Polyunsaturated Fat (g) 2.2g, Monounsaturated Fat (g)
8.9g, Cholesterol (mg) 57.0mg, Carbohydrate (g) 37.1g,
Dietary Fibre (g) 13.2g, Sugars (g) 10.7g
Serves 4
Instructions
1. Preheat oven to 230°C. Line a large roasting pan with non-stick
baking paper. Place the pumpkin, oil, salt and pepper in a bowl. Toss
to combine. Spread over the lined pan and roast for 30 minutes or until
almost tender.
2. Meanwhile, cook the spaghetti in a large saucepan, according to packet
instructions or until al dente. Drain, reserving 2 tablespoons of the
cooking liquid. Return the pasta to the pan. Cover and set aside.
3. Add the asparagus and ham to the pumpkin. Toss to combine. Roast for
a further 10 minutes.
4. Add the spinach, reserved cooking liquid, roasted ham mixture and
pesto to the pan. Toss until well combined and the spinach wilts.
Serve immediately.
Pumpkin is a good source of beta-carotene which is a pre-cursor for vitamin A.
Beta-carotene is an antioxidant and also gives pumpkin its orange colour.
Spinach is also a good source, so this recipe is packed full of beta-carotene!
Spaghetti with tomato
& calamari
Ingredients
Instructions
1 brown onion, finely chopped
1. Heat oil in a saucepan over medium heat. Add onion, garlic, anchovies
and chilli. Cook for 5 minutes, stirring, or until onion softens. Add
sauce and stock. Bring to the boil. Reduce heat to medium-low. Simmer,
partially covered, for 5 minutes.
2 teaspoons olive oil
2 garlic cloves, crushed
4 anchovy fillets, drained,
finely chopped
1 small red chilli, deseeded,
finely chopped
700ml tomato pasta sauce
½ cup reduced-salt chicken
or fish stock
500g cleaned calamari, cut into
1cm-thick rings
¼ cup flat-leaf parsley, chopped
400g San Remo wholemeal
spaghetti
Per Serving: Energy (kJ) 2810kJ, Protein (g) 55.9g,
Total Fat (g) 8.0g, Saturated Fat (g) 1.6g,
Polyunsaturated Fat (g) 2.2g, Monounsaturated Fat (g)
2.3g, Cholesterol (mg) 427mg, Carbohydrate (g) 82.6g,
Dietary Fibre (g) 14.2g, Sugars (g) 20.4g
Serves 4
2. Add calamari. Cook for 3 minutes or until tender. Remove from heat.
Stir in parsley.
3. Cook pasta according to packet directions or until al dente.
4. Drain pasta. Return to saucepan. Add calamari mixture. Toss gently over
low heat until warmed through. Season with salt and pepper. Serve.
For those watching their weight or tend to be small eaters
you could serve 6 with this recipe and add a green salad
for a well-balanced, calorie controlled meal
Prosciutto & mushroom
spaghetti bolognaise
Ingredients
375g San Remo wholemeal
spaghetti
2 teaspoons olive oil
200g sliced mushrooms
100g thinly sliced prosciutto,
coarsely chopped
1 garlic clove, crushed
200g pork mince
200g veal mince
700g Italian style sauce with basil
125ml (½ cup) water
Shaved parmesan, to serve
Per Serving: Energy (kJ) 2790kJ, Protein (g) 45.7g,
Total Fat (g) 15.9g, Saturated Fat (g) 5.4g,
Polyunsaturated Fat (g) 2.2g, Monounsaturated Fat (g)
6.4g, Cholesterol (mg) 90.2mg, Carbohydrate (g) 78.2g,
Dietary Fibre (g) 14.6g, Sugars (g) 1.1g
Serves 4
Instructions
1. Cook the spaghetti in a large saucepan according to packet directions or
until al dente. Drain and return to the pan.
2. Meanwhile, heat the oil in a large frying pan over medium-high heat.
Add the mushroom, prosciutto and garlic and cook for 2 to 3 minutes
or until mushroom is soft. Add the combined mince and increase heat
to high. Cook, stirring with a wooden spoon to break up any lumps, for
1 to 2 minutes or until mince changes colour.
3. Add the pasta sauce and water to the pan. Simmer, uncovered, for 7 to 8
minutes or until the meat is cooked through.
4. Add the bolognaise to the pasta and toss until well combined. Divide
among serving bowls and top with shaved parmesan, if desired. Serve.
This gourmet take on an old favourite that provides carbohydrate
and protein making it a hearty & filling meal for hungry tummy’s!
Serve with a green salad for an extra veggie boost!
Fast high-fibre pasta
Ingredients
Olive oil, to grease
500g jap pumpkin, deseeded,
peeled, cut into 2cm pieces
1 garlic clove, crushed
1 teaspoon extra virgin olive oil
Salt & freshly ground black pepper
4 red capsicums, quartered,
deseeded
500g San Remo wholemeal
spaghetti
200g reduced-fat feta, crumbled
125g pitted kalamata olives, halved
lengthways
Instructions
1. Preheat oven to 200°C. Brush 2 baking trays with oil to lightly grease.
Place the pumpkin, garlic and oil in a bowl. Season with salt and pepper,
and gently toss until combined. Place pumpkin on a prepared tray. Place
capsicum on remaining tray. Bake in preheated oven for 30 minutes or
until pumpkin is golden brown and the capsicum is tender. Set aside for
5 minutes to cool slightly.
2. Meanwhile, cook the pasta in a large saucepan according to packet
directions or until al dente. Drain. Return to the pan.
3. Thinly slice the capsicum. Add to the pasta, along with the pumpkin,
feta, olives and basil. Gently toss until just combined. Season with salt
and pepper.
4. Divide the pasta among serving bowls. Serve with salad leaves,
if desired.
¼ cup finely shredded fresh basil
Mixed salad leaves, to serve
Per Serving: Energy (kJ) 1990kJ, Protein (g) 23.1g,
Total Fat (g) 10.6g, Saturated Fat (g) 4.1g,
Polyunsaturated Fat (g) 1.3g, Monounsaturated Fat (g)
4.1g, Cholesterol (mg) 20.0mg, Carbohydrate (g) 65.2g,
Dietary Fibre (g) 12.1g, Sugars (g) 12.7g
Serves 6
Fibre is important for healthy bowel function but a high fibre
diet can also help to lower cholesterol. Wholegrain breads &
cereals, fruit and vegetables are great sources of dietary fibre.
Baked penne with kumara
& spinach
Ingredients
2 medium red onions (340g), cut
into wedges
2 small kumara (600g), sliced
thinly
2 tablespoons of olive oil
375g San Remo wholemeal
penne pasta
250g frozen spinach, thawed
and drained
1½ cups (360g) ricotta cheese
1 clove garlic, crushed
Instructions
1. Preheat oven to 220ºC/ 200ºC fan forced
2. Combine onion and kumara with oil in a large baking dish; roast,
uncovered, stirring once, about 40 minutes or until tender
3. Meanwhile, cook pasta in a large saucepan of boiling water until tender;
drained
4. Combine pasta in large bowl with spinach, ricotta, garlic, evaporated
milk and tomatoes
5. Spread kumara mixture over base of 3L (12 cup) baking dish. Top
with pasta mixture; sprinkle with nuts and parmesan. Bake, Covered,
10 minutes. Uncover and bake for about 5 minutes or until slightly
brown
¼ cup low fat evaporated milk
2 x 400g cans crushed tomatoes
¼ cup (40g) pine nuts
½ cup (40g) finely grated
parmesan cheese
Per Serving: Energy (kJ) 1990kJ, Protein (g) 21.3g,
Total Fat (g) 20.2g, Saturated Fat (g) 6.2g,
Polyunsaturated Fat (g) 4.0g, Monounsaturated Fat (g)
8.3g, Cholesterol (mg) 39.9, Carbohydrate (g) 62.0g,
Dietary Fibre (g) 12.4, Sugars (g) 14.7
Serves 6
Kumara is also known as sweet potato. It is
lower in GI than white potato and is a good
source of beta-carotene, a powerful antioxidant.
Sundried tomato pasta
with meatballs
Ingredients
Instructions
½ cup (35g) stale breadcrumbs
1. Combine mince, breadcrumbs, egg and cheese in medium bowl; roll
level tablespoon of mixture into balls.
500g pork and veal mince
1 egg
2. Heat oil in medium fry pan; cook meatballs, uncovered, until browned.
1 tablespoon olive oil
3. Blend or process onion, garlic, chilli, tomatoes and paste until smooth.
Combine tomato mixture with stock in medium saucepan; bring to the
boil. Add meat balls and olives; simmer, uncovered, 15 minutes.
¼ cup (20g) finely grated parmesan
cheese
1 medium brown onion (150g),
chopped coarsely
2 cloves garlic, quartered
1 fresh small red thai chilli
1 cup low fat drained semi
sundried tomatoes
¼ cup (70g) tomato paste
1 cup (250ml) chicken stock
12 pimiento-stuffed olives,
sliced thinly
375g San Remo wholemeal
spaghetti
1/3 cup coarsely chopped fresh
flat-leafed parsely
Per Serving: Energy (kJ)1960kJ, Protein (g) 30.7g, Total
Fat (g) 13.2g, Saturated Fat (g) 3.8g, Polyunsaturated
Fat (g) 2.1g, Monounsaturated Fat (g) 5.9g, Cholesterol
(mg) 62.3mg, Carbohydrate (g) 50.4g, Dietary Fibre
(g)15.3, Sugars (g) 8.2g
Serves 4
4. Meanwhile, cook spaghetti in large saucepan according to packet
directions or until al dente; drain.
5. Serve spaghetti topped meatballs and sauce; sprinkle with parsley.
Good source of monounsaturated
fats from the olives in this modern
take on an old favourite!
Lamb, feta & herb pasta
Ingredients
400g San Remo wholemeal
penne pasta
1 tablespoon olive oil
1 small onion, finely chopped
2 garlic cloves, crushed
4 to 5 anchovies, drained, chopped
500g lamb mince
2 tablespoons lemon juice
3 vine-ripened tomatoes, chopped
Instructions
1. Cook pasta according to packet directions, or until al dente.
2. Meanwhile, heat oil in a frying pan over medium heat. Add onion and
cook for 3 to 4 minutes. Add garlic and anchovies. Cook for 1 minute or
until anchovies dissolve.
3. Increase heat to medium-high. Add mince and cook, stirring with a
wooden spoon, for 3 minutes or until mince is browned. Add lemon
juice, tomatoes and salt and pepper. Cook for 4 to 5 minutes or until
tomatoes soften. Remove from heat.
4. Drain pasta and return to pan. Add mince mixture, feta, mint and
parsley. Toss. Season with salt and pepper and serve.
½ cup feta cheese, crumbled
¼ cup mint leaves, chopped
½ cup flat-leaf parsley leaves,
chopped
Per Serving: Energy (kJ) 2820kJ, Protein (g) 49.5g,
Total Fat (g) 20.6g, Saturated Fat (g) 7.9g,
Polyunsaturated Fat (g) 2.0g, Monounsaturated Fat (g)
8.4g, Cholesterol (mg) 110mg, Carbohydrate (g) 65.2g,
Dietary Fibre (g) 12.3g, Sugars (g) 4.0g
Serves 4
Lamb is a good source of iron, in particular haem iron which the body absorbs readily.
Vitamin C helps iron absorption so foods like tomato, citrus fruits, capsicum and
blackcurrants are helpful when consumed with iron containing foods.
Lentil spaghetti bolognaise
Ingredients
Instructions
1 brown onion, finely chopped
1. Heat the oil in a large saucepan over medium heat. Add the onion,
celery, carrot and garlic, and cook, stirring, for 4 minutes or until the
vegetables soften.
1 tablespoon olive oil
2 celery sticks, ends trimmed,
finely chopped
2 carrots, peeled, coarsely grated
2 garlic cloves, crushed
115g dried split red lentils
1 x 400g can chopped tomatoes
500ml (2 cups) vegetable stock
2. Stir in the lentils, tomato, stock and tomato paste. Season with salt and
pepper. Increase heat to medium-high and bring to the boil. Reduce
heat to medium. Simmer, partially covered, for 20 minutes or until the
mixture thickens.
3. Meanwhile, cook the pasta in a large saucepan according to packet
directions or until al dente. Drain and return to the pan.
4. Add sauce to pasta. Combine. Serve.
2 tablespoon tomato paste
500g San Remo wholemeal
spaghetti
Per Serving: Energy (kJ) 1430kJ, Protein (g) 13.9g,
Total Fat (g) 3.2g, Saturated Fat (g) 0.6g,
Polyunsaturated Fat (g) 0.9g, Monounsaturated Fat (g)
1.0g, Cholesterol (mg) 0.0mg, Carbohydrate (g) 58.3g,
Dietary Fibre (g) 13.2, Sugars (g) 4.9g
Serves 6
Lentils are a legume, which are high in protein and dietary fibre. They are a good
alternative to meat and take on the flavour of other ingredients in the meal. They
are a budget friendly alternative to meat so try them in this tasty bolognaise.
Pasta pie
Ingredients
250g San Remo wholemeal penne
pasta
500g lean beef mince
375ml (1½ cups) tomato, onion and
pepper sauce
150g (1½ cups) grated light
mozzarella
1 egg
2 tablespoons coarsely chopped
fresh continental parsley
Mixed salad leaves, to serve
Per Serving: Energy (kJ) 1890kJ, Protein (g) 37.6g,
Total Fat (g)19.1g, Saturated Fat (g) 8.9g,
Polyunsaturated Fat (g) 1.3g, Monounsaturated Fat (g)
7.4g, Cholesterol (mg) 93.0mg, Carbohydrate (g) 38.6g,
Dietary Fibre (g) 7.5g, Sugars (g) 2.9g
Serves 6
Saturated fat contributes to blockages in your arteries and veins. Limiting
saturated fat is important for lowering heart disease and stroke risk. Choose
reduced fat dairy products where possible such as light mozzarella in this recipe.
Instructions
1. Preheat oven to 200°C. Line the base of a 20cm (base measurement)
springform pan with non-stick baking paper.
2. Cook pasta in a saucepan according to packet directions, or until al
dente. Drain.
3. Meanwhile, heat a frying pan over medium-high heat. Add mince and
cook, stirring with a wooden spoon to break up lumps, for 5 minutes
or until changed colour. Add pasta sauce and bring to the boil. Remove
from heat.
4. Combine pasta, mince mixture, half the mozzarella, egg and parsley in
a bowl. Spoon into pan and use back of a spoon to press. Sprinkle with
remaining mozzarella. Bake in oven for 20 minutes or until mozzarella
melts and browns. Remove from oven and set aside for 5 minutes. Serve
wedges of pie with salad leaves.
Pastitso
Ingredients
Instructions
250g San Remo wholemeal
penne pasta
1. Brush a shallow, rectangular 2.5L (10-cup) capacity
ovenproof ceramic dish with oil to lightly grease.
Cook pasta according to packet directions or until al
dente. Drain and return to the pan.
Olive oil, to grease
Salt & freshly ground black
pepper
125ml (½ cup) cold water
Cheese sauce
1 large brown onion, halved,
finely chopped
30g (1½ tbs) reduced-fat dairy
spread
500g lean lamb mince
40g (¼ cup) plain flour
1 x 400g can diced tomatoes
500ml (2 cups) reduced-fat
milk
125ml (½ cup) dry red or
white wine
125ml (½ cup) beef stock
2 tablespoons tomato paste
3 teaspoons dried oregano
½ teaspoons ground allspice
20g (¼ cup) finely grated
parmesan
Salt & freshly ground black
pepper
2 egg yolks
½ teaspoons ground cinnamon
2 egg whites, extra, lightly
whisked
Mixed salad leaves, to serve,
if desired
Serves 6
Per Serving: Energy (kJ) 1900kJ, Protein (g) 32.2g,
Total Fat (g) 14.2g, Saturated Fat (g) 5.1g,
Polyunsaturated Fat (g) 1.5g, Monounsaturated Fat (g)
5.8g, Cholesterol (mg) 123mg, Carbohydrate (g) 41.4g,
Dietary Fibre (g) 7.7g, Sugars (g) 10.7g
recipe continued next page
2. Whisk the egg whites in a medium bowl until
combined. Season with salt and pepper. Add to pasta
and stir until combined. Spread pasta mixture over
the base of the prepared dish.
3. Meanwhile, combine water and onion in a medium
saucepan and bring to the boil over medium-high
heat. Reduce heat to low and simmer, covered, for 10
minutes or until onion softens. Add lamb and cook,
stirring with a wooden spoon to break up any lumps,
for 5 minutes or until mince changes colour.
4. Stir in tomato, wine, stock, tomato paste, oregano,
allspice and cinnamon, and season with salt and
pepper. Bring to a simmer. Reduce heat to low
and cook, covered, for 30 minutes or until mixture
thickens slightly. Remove from heat and set aside for
15 minutes to cool slightly. Stir in extra egg whites.
Spread lamb mixture over the pasta in the dish.
5. Meanwhile, preheat oven to 180°C. To make the
cheese sauce, melt the dairy spread in a saucepan
over medium-high heat until foaming. Combine the
flour and a little of the milk in a jug until a paste
forms. Stir in the remaining milk. Add milk mixture
to the melted dairy spread, whisking constantly until
combined. Cook, stirring, for 3 to 4 minutes or until
sauce boils and thickens slightly. Remove from heat
and stir in parmesan. Taste and season with salt and
pepper. Place plastic wrap directly on the surface of
the sauce and set aside for 15 minutes to cool. Stir in
egg yolks. Pour cheese sauce over the lamb mixture
and use a spoon to smooth the surface.
6. Bake in preheated oven for 1 hour or until light
golden and set. Remove from oven and set aside for
5 minutes to set. Serve pastitso with mixed salad
leaves, if desired.
Pastitso is considered the Greek version
of Italian lasagna. The name pastitso
essentially meaning ‘hodgepodge’ in
reference to the muddle of ingredients it
contains. Traditionally it is a high fat
dish, but using low fat dairy products
reduces the fat content considerably.
Prawn, avocado & baby roma
truss tomato pasta salad
Ingredients
300g San Remo wholemeal
spiral pasta
80ml (⅓ cup) extra virgin
olive oil
80ml (⅓ cup) fresh lemon juice
2 teaspoons Dijon mustard
500g medium cooked prawns,
peeled
250g baby roma truss tomatoes,
halved
Instructions
1. Cook the pasta in a large saucepan of salted boiling water following
packet directions or until al dente. Drain.
2. Meanwhile, whisk together the oil, lemon juice and mustard in a small
jug. Season with salt and pepper.
3. Place the pasta, prawns, tomato, baby spinach, shallot and avocado in a
large bowl. Gently toss to combine. Pour over the dressing and toss until
just combined.
4. Divide among serving bowls. Serve.
150g baby spinach leaves
2 spring onions, ends trimmed,
thinly sliced
1 avocado, halved, stone removed,
peeled, coarsely chopped
Per Serving: Energy (kJ) 2710kJ, Protein (g) 28.3g,
Total Fat (g) 31.2g, Saturated Fat (g) 5.6g,
Polyunsaturated Fat (g) 4.1g, Monounsaturated Fat (g)
19.4g, Cholesterol (mg) 235mg, Carbohydrate (g) 48.1g,
Dietary Fibre (g) 10.3, Sugars (g) 2.6g
Serves 4
Fibre is important for bowel health. This recipe has ⅓ of an adults daily fibre
requirements. Make sure you drink plenty of water when consuming a high fibre diet
to ensure you flush the fibre through your digestive system.
Pumpkin & spinach pasta bake
Ingredients
½ teaspoon coriander seeds
600g butternut pumpkin, peeled,
cut into 2cm pieces
olive oil cooking spray
200g San Remo wholemeal
penne pasta
Instructions
1. Preheat oven to 200°C. Line a large baking tray with baking paper.
Grease an 8-cup capacity, (6cm-deep, 20cm base) square baking dish.
2. Using a mortar and pestle, pound coriander seeds until crushed. Place
pumpkin on prepared tray. Lightly spray with oil and sprinkle with
coriander. Season with salt and pepper. Roast, uncovered, for 15 to 20
minutes or until just tender. Remove from oven. Reduce oven to 180°C.
50g parmesan cheese, grated
3. Cook pasta in a large saucepan according to packet directions or until
al dente. Drain. Combine ricotta, egg and parmesan in a large bowl.
Squeeze excess moisture from spinach. Stir spinach, pasta and pumpkin
into ricotta mixture.
250g packet frozen chopped
spinach, thawed
4. Spoon mixture into dish. Bake for 20 to 25 minutes or until set in
centre. Allow to cool completely. Cut into 4 pieces.
1 cup fresh low fat ricotta cheese
1 egg, lightly beaten
Per Serving: Energy (kJ) 1930kJ, Protein (g) 27.0g,
Total Fat (g) 12.1g, Saturated Fat (g) 6.9g,
Polyunsaturated Fat (g) 0.8g, Monounsaturated Fat (g)
3.2g, Cholesterol (mg) 39.2mg, Carbohydrate (g) 53.7g,
Dietary Fibre (g) 8.4, Sugars (g) 18.4g
Serves 4
Antioxidants help scavenge free radicals in our body. Free radicals can cause damage
in the body if not neutralized by antioxidants. Fruits and vegetables that are richly
coloured like pumpkin and spinach in this recipe are great sources of antioxidants.
Speedy chicken & tomato bake
Ingredients
Olive oil cooking spray
2 chicken breast fillets, trimmed,
thinly sliced
1 large red onion, halved, cut into
thin wedges
Instructions
1. Preheat oven to 180°C/ 160°C fan-forced. Spray a flameproof baking
dish with oil. Heat over medium-high heat.
2. Cook chicken, in batches, for 2 to 3 minutes each side or until browned.
Transfer to a plate.
2 garlic cloves, crushed
3. Add onion and garlic to dish. Cook, stirring, for 2 minutes or until
softened.
700g jar Italian style sauce with
basil
4. Return chicken to dish. Add pasta sauce, broccoli and tomato. Season
with pepper.
300g broccoli, cut into florets
250g cherry tomatoes, halved
⅔ cup frozen peas
1 tablespoon chopped fresh
rosemary leaves
375g San Remo wholemeal penne
pasta, cooked according to packet
directions
Per Serving: Energy (kJ)1710kJ, Protein (g) 21.2g, Total
Fat (g) 4.4g, Saturated Fat (g) 0.8g, Polyunsaturated Fat
(g) 1.2g, Monounsaturated Fat (g) 1.1g, Cholesterol
(mg) 13.3g, Carbohydrate (g) 79.9g, Dietary Fibre (g)
18.4g, Sugars (g) 17.4g
Serves 4
5. Cover tightly with foil. Bake for 15 minutes. Add peas and rosemary.
Stir to combine.
6. Bake for 5 to 10 minutes or until heated through and broccoli is just
tender.
7. Serve with cooked pasta.
Broccoli is a cruciferous vegetable which are
known for their cancer fighting properties.
A tasty way to encourage kids to eat their greens!
Frying pan chicken lasagna
Ingredients
Instructions
1 large brown onion, thinly sliced
1. Heat oil in a 6cm-deep, 26cm (base) ovenproof frying pan over mediumhigh heat. Cook onion and garlic for 5 minutes or until softened.
1 tablespoon olive oil
3 garlic cloves, crushed
250g San Remo wholemeal
lasagna sheets
½ large barbecued chicken, skin
removed, meat shredded
½ cup fresh basil leaves, torn
¼ teaspoon dried chilli flakes
100g cups grated reduced-fat
mozzarella cheese
500g tomato pasta sauce
1 bunch English spinach, chopped
150g fresh ricotta cheese, crumbled
Salad leaves, to serve
Per Serving: Energy (kJ) 1950kJ, Protein (g) 39.5g,
Total Fat (g) 16.6g, Saturated Fat (g) 5.9g,
Polyunsaturated Fat (g) 2.0g, Monounsaturated Fat (g)
6.6g, Cholesterol (mg) 98.3mg, Carbohydrate (g) 35.9g,
Dietary Fibre (g) 7.8g, Sugars (g) 8.4g
Serves 6
2. Meanwhile, break each lasagna sheet into 5 pieces. Combine lasagna,
chicken, basil, chilli and half the mozzarella in a bowl.
3. Add lasagna mixture to pan. Stir to combine. Spread evenly over base
of pan. Pour over pasta sauce and 2 cups cold water. Bring to the boil.
Reduce heat to low. Simmer, covered, for 12 to 15 minutes or until
lasagna is tender.
4. Preheat grill on medium-high heat. Top lasagna with spinach, ricotta
and remaining mozzarella cheese. Grill for 5 minutes or until spinach
has wilted and cheese lightly browned. Stand, covered, for 5 minutes.
Serve with salad leaves.
Great source of calcium – one serve has as much
calcium as a glass of milk! Calcium is important
for healthy bones, teeth and muscle tissue.
Penne with sweet tomatoes,
eggplant & mozzarella
Ingredients
1 firm ripe medium eggplant
1 tablespoon extra virgin olive oil
2 cloves garlic, peeled and sliced
1 onion, peeled and finely chopped
Instructions
1. Remove both ends of the eggplant and chop into 1 cm cubes.
2. Heat 1 tablespoon of oil in a large saucepan.
3. Add the eggplant and stir so it lightly colours on all sides. Cook for
about 7 to 8 minutes on medium heat.
2 x 400g tins of roma tomatoes
4. Add the garlic and onion and cook for about 2 minutes.
1 tablespoon balsamic vinegar
5. Add the tinned tomatoes and balsamic vinegar.
Seas salt and freshly ground pepper
6. Stir and season as desired. Add chilli if desired.
Optional: 1-2 tablespoons fresh or
dried chillies, chopped
Bunch of fresh basil, leaves ripped
and stalks sliced
500g San Remo wholemeal
penne pasta
200g bocconcini
7. Add the basil stalks and simmer gently for 15 minutes.
8. While the sauce cooks, bring a large pot of water to the boil and add the
pasta.
9. Cook pasta according to packet directions or until al dente, then drain,
saving a little of the cooking water. Return pasta to the pot.
10. Add the tomato sauce. Season further if desired.
11. Tear up the bocconcini and fresh basil and fold through the sauce.
12. Serve immediately.
13. Add a little parmesan if desired.
Per Serving: Energy (kJ) 2670kJ, Protein (g) 27.8g,
Total Fat (g) 15.8g, Saturated Fat (g) 6.0g,
Polyunsaturated Fat (g) 1.9g, Monounsaturated Fat (g)
5.7g, Cholesterol (mg) 17.5mg, Carbohydrate (g) 86.1g,
Dietary Fibre (g) 18.6g, Sugars (g) 9.5g
Serves 4
Vegetables are a good source of fibre. Insoluble fibre, or roughage adds bulk to your stool
helping to move waste through your digestive system efficiently. This recipe is packed
with insoluble fibre – fibre never tasted so good!
Vegetable lasagna with
wild mushroom sauce
Ingredients
Mushroom sauce:
30g dried wild mushrooms
1 tablespoon extra virgin
olive oil
1 cup finely chopped onion
½ cup chopped fresh flat leaf
parsley
2 teaspoons finely chopped
rosemary leaves
800g canned Italian style Roma
tomatoes with basil
Salt/pepper to taste
Cheese filling:
400g low fat ricotta cheese
300g frozen chopped spinach,
cooked, drained and squeezed
dry
½ cup low fat buttermilk
1 cup shredded parmesan
Salt/pepper to taste
Vegetables:
1 red capsicum, roasted, peeled,
seeded and sliced
1 green capsicum, roasted,
peeled, seeded and sliced
¾ cup yellow squash, thinly
sliced and steamed
1 zucchini, thinly sliced and
steamed
1 eggplant (~500g), thinly
sliced, sprayed with oil and
grilled until lightly browned
2-3 artichokes (canned),
thinly sliced
½ cup chicken stock
½ cup halved and thinly sliced
onions
10 San Remo wholemeal
lasagna sheets
500g reduced fat Mozzarella
¼ cup shredded parmesan
cheese
Per Serving: Energy (kJ) 1520kJ, Protein (g) 19.1g,
Total Fat (g) 16.5g, Saturated Fat (g) 7.2g,
Polyunsaturated Fat (g) 2.0g, Monounsaturated Fat
(g) 5.9g, Cholesterol (mg) 37.5mg, Carbohydrate
(g) 30.5g, Dietary Fibre (g) 9.0g, Sugars (g) 13.4g
recipe continued next page
Serves 8
Instructions
1. In a small bowl, combine the mushrooms and 1 cup
of boiling water, set aside for 30 minutes. Remove
the mushrooms, and reserve the water. Trim the
stems and slice the caps.
2. In a large frypan, heat the oil over a medium heat.
Add the onion and sauté until transparent. Stir in the
parsley, rosemary and tomatoes. Crush the tomatoes
with the back of a fork.
3. Add the sliced mushrooms and reserved soaking
liquid. Season to taste.
9. Spread a few tablespoons of the mushroom sauce on
the bottom of the dish, cover with a layer of lasagne
sheets, half the cheese filling, half the Mozzarella
cheese, and half the vegetables mixture.
10. Spoon 1 cup of the mushroom sauce over the
vegetables.
11. Repeat.
12. Add a final layer of lasagna sheets and top with the
remaining sauce.
4. Simmer for 20 minutes, uncovered, then set aside.
13. Sprinkle with the parmesan and bake, covered with
foil, for 30 minutes. Remove the cover and bake for
a further 15 minutes.
5. In a large bowl combine the ricotta, spinach, buttermilk
and parmesan. Season to taste. Set aside.
14. Let the lasagna stand for 10 minutes before cutting
and serving.
6. In a large bowl combine the prepared sliced capsicum,
squash, eggplant and artichokes.
7. Heat the chicken stock and steam the onion. Add to
the other vegetables.
8. Pre-heat oven to 180C. Lightly spray a 20 x 30 cm
baking dish with oil.
Mushrooms are a fungi and while
they are not a good source of B12 as
once thought (it was the soil that the
mushrooms were grown in!), they are
a good source of potassium, a mineral
which helps to balance blood pressure.
All-Green vegetable lasagna
Ingredients
½ cup fresh flat leaf parsley, rinsed
and dried
½ cup fresh basil leaves, rinsed and
dried
½ cup fresh baby spinach leaves,
rinsed and dried
2 cups drained low fat cottage
cheese
½ cup non-fat natural yoghurt
¾ cups freshly grated parmesan
cheese
Freshly ground nutmeg
Salt/pepper to taste
6 cups lightly steamed and drained
fresh green vegetables such as
chopped broccoli, thinly sliced
zucchini, chopped green beans,
sliced asparagus, thinly sliced
spring onions, roasted sliced green
capsicum.
10 San Remo wholemeal lasagna
sheets
Per Serving: Energy (kJ) 980kJ, Protein (g) 20.9g,
Total Fat (g) 6.3g, Saturated Fat (g) 3.0g,
Polyunsaturated Fat (g) 0.7g, Monounsaturated Fat (g)
1.9g, Cholesterol (mg) 40.7mg, Carbohydrate (g) 20.8g,
Dietary Fibre (g) 4.5g, Sugars (g) 3.8g
Serves 8
Instructions
1. In a food processor, combine the parsley, basil and spinach and process
until finely minced. Add the cottage cheese, yoghurt and 1⅓ cups
parmesan.
2. Process until smooth. Season with nutmeg, salt and pepper to taste.
3. Drain the prepared vegetables and combine in a large bowl. Stir the
chopped parsley through and set aside.
4. Pre-heat oven to 180C.
5. Lightly spray a 20 x 30 cm baking dish with oil.
6. Spread ½ cup of the herb and cottage cheese sauce on the bottom of the
dish, cover with a layer of lasagna sheets.
7. Evenly distribute ½ of the vegetable mixture over the sheets. Repeat,
layering with the lasagna sheets, sauce, and remaining vegetables. Place a
final layer of lasagna sheets over the vegetables and cover with remaining
sauce.
8. Sprinkle with the remaining parmesan.
9. Cover the dish with foil and bake for 30 minutes. Remove foil and
bake for 5 more minutes. Let stand for 5 minutes before cutting and
serving.
A great lasagna recipe for those watching their weight! Green
vegetables are low in energy and are packed with vitamins and
minerals making this a nutrient packed lasagna that tastes great!
Spicy turkey lasagna
Ingredients
400g turkey mince
½ cup finely chopped onion
1 teaspoon finely chopped garlic
400g mushrooms, finely chopped
2 cups chopped canned Roma
tomatoes
3 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
2 tablespoons chopped fresh flat
leaf parsley
¼ teaspoon fennel seeds
Crushed chilli flakes (optional)
Salt/pepper to taste
9 San Remo wholemeal lasagna
sheets
250g low fat Mozzarella cheese
250g low fat cottage cheese,
drained
1 cup grated parmesan cheese
Per Serving: Energy (kJ) 1080kJ, Protein (g) 17.0g,
Total Fat (g) 9.2g, Saturated Fat (g) 5.3g,
Polyunsaturated Fat (g) 0.5g, Monounsaturated Fat (g)
2.4g, Cholesterol (mg) 31.0mg, Carbohydrate (g) 23.7g,
Dietary Fibre (g) 6.3g, Sugars (g) 5.1g
Serves 6
Instructions
1. In a large pot over medium heat, brown the turkey mince. Add onion,
garlic and mushrooms, and sauté, stirring for about 5 minutes.
2. Add tomatoes, tomato paste, ¼ cup water, and all the seasonings. Reduce
to a simmer, cover, and cook for 1 to 1½ hrs stirring occasionally (the
sauce can be made ahead and frozen).
3. Pre-heat the oven to 180C. Lightly spray a 20 x 30 cm baking dish
with oil.
4. Coat the dish with a little of the sauce, cover with 3 lasagna sheets.
5. Cover the sheets with half of the Mozzarella, then half of the cottage
cheese and ⅓ of the parmesan.
6. Spoon on just enough sauce to cover. Repeat with the lasagna sheets,
cheese and sauce. End with a third layer of lasagna sheets, sauce and the
remaining parmesan.
7. Cover the dish with foil and bake for 30 minutes. Remove foil and bake for
another 15 minutes. Let stand for 10 minutes before cutting and serving.
Turkey is a low fat white meat which, like all animal proteins,
is a good source of zinc. Zinc is essential for a healthy immune
system and is important for healthy skin, hair and nails.
Colorado pasta salad
Ingredients
500g San Remo wholemeal spiral
pasta, cooked, drained and cooled.
2 cups peas
1 cup chopped spring onion cups
halved cherry tomatoes
1 cup quartered artichoke hearts
3 cups cooked prawns
3 tablespoons finely chopped onions
4 cloves garlic, finely chopped
1½ teaspoons Dijon mustard
2 tablespoons sugar
1 teaspoon Tabasco sauce
¾ cup homemade or bought pesto
½ cup chicken stock
¼ cup olive oil
¼ cup cider vinegar
½ cup chopped fresh flat
leaf parsley
2 tablespoons finely chopped
oregano
Salt/pepper to taste
Per Serving: Energy (kJ) 1300kJ, Protein (g) 16.3g,
Total Fat (g) 12.4g, Saturated Fat (g) 2.3g,
Polyunsaturated Fat (g) 1.9g, Monounsaturated Fat (g)
7.3g, Cholesterol (mg) 75.3g, Carbohydrate (g) 30.2g,
Dietary Fibre (g) 7.2, Sugars (g) 4.0g
Serves 12
Instructions
1. Place the cooked pasta, vegetables and prawns in a large bowl and toss
to combine.
2. In a large mixing bowl or food processor, combine the remaining
ingredients and mix well. Season as desired. Pour the dressing over the
pasta mix, and toss to coat.
It was once thought that those with high cholesterol should avoid
seafood such as prawns. Research now supports the moderate
intake of seafood as it does not appear to increase cholesterol in
those with high levels. Seafood is a great alternative to meat and
is low in energy. Enjoy prawns in this light and tasty salad.
East-West pasta primavera
Ingredients
450g fresh snow peas
375g San Remo wholemeal
penne pasta
2 tablespoons sesame oil
¼ teaspoon chilli oil
2 tablespoons rice wine vinegar
3 tablespoons soy sauce
3 cups fresh peas
2 cups finely sliced red capsicum
2 cups finely sliced yellow
capsicum
1 cup diagonally sliced spring
onions
¾ cup minced fresh parsley
Zest of 2 limes, chopped
2 tablespoons toasted sesame seeds
Freshly ground pepper
Per Serving: Energy (kJ) 1480kJ, Protein (g) 17.0g,
Total Fat (g) 5.0g, Saturated Fat (g) 0.5g,
Polyunsaturated Fat (g) 2.0g, Monounsaturated Fat
(g)1.4, Cholesterol (mg) 0.0mg, Carbohydrate (g) 51.7g,
Dietary Fibre (g) 13.6, Sugars (g) 8.2g
Serves 6
Instructions
1. Bring a small pot of water to the boil. Add snow peas and blanch for
30 seconds, until they are tender but still crisp and green. Drain.
2. Cook pasta according to packet directions or until al dente.
3. While the pasta is cooking, combine the sesame oil, chilli oil, rice wine
vinegar and soy sauce in a large bowl.
4. Add the snow peas, fresh peas, capsicums, spring onion, parsley, lime
zest, sesame seeds and pepper. Add the pasta, toss to coat with the sauce,
and serve immediately.
Did you know that one-third of your daily protein intake comes from breads & cereals,
fruit & vegetables? Wholemeal pasta is a good source of protein with each serve of this
pasta providing as much protein as two glasses of milk or a small piece of chicken.
Tuscan pasta
Ingredients
1 teaspoon olive oil
3 garlic cloves, finely chopped
½ cup sundried tomatoes
2 cups cooked broad beans, shelled
and skinned
¼ cup pine nuts
1 cup home-made or bought pesto
e.g. broccoli or basil
450g fresh spinach, trimmed
and washed
375g San Remo wholemeal
spaghetti, cooked according to
pack directions
Freshly ground pepper
Per Serving: Energy (kJ) 2490kJ, Protein (g) 23.1g,
Total Fat (g) 26.1g, Saturated Fat (g) 4.4g,
Polyunsaturated Fat (g) 7.0g, Monounsaturated Fat
(g)12.4g, Cholesterol (mg) 9.0mg, Carbohydrate (g)
57.7g, Dietary Fibre (g), 20.5 Sugars (g) 15.6g
Serves 4
Instructions
1. In a large frypan, heat the oil over medium heat.
2. Add the garlic, sundried tomatoes, broad beans and pine nuts, and sauté
for 3 minutes. Reduce the heat, add the pesto, and keep warm.
3. Place the spinach in another frypan and cook, covered, over a medium
heat, shaking the pan once or twice, until the leaves are wilted. Remove
from the heat.
4. Place the spaghetti and pesto sauce in a large bowl; toss well. Add the
spinach and toss again. Add pepper and serve.
Folate is a nutrient found in green leafy
vegetables, legumes and wholegrain breads &
cereals. Many people know folate is important
for pregnant women to prevent spina bifida in
babies however folate is important for everyone’s
heart health. This recipe is high in folate due to
the spinach, broad beans and wholemeal pasta.