Pasta
Pasta Pasta is very versatile, and can be topped with endless combinations of vegetables, fish, meat and herbs. There are so many delicious pasta sauces to choose from! We hope you enjoy making and sharing these beautiful recipes. Smoked salmon, asparagus and lemon fettuccine Ingredients Nutrientsper serve 800 g 4 kg Extra virgin olive oil 70 mL 1¹/³ cups Saffron ¹/³ tsp 1½ tsp 3 cloves 15 cloves 2 tsp 10 tsp 130 mL 2¼ cups 7 tsp 165 g 400 mL 2L 500 g 2.5 kg Spring onions, sliced 7 30 Semi-dried tomatoes 170 g 830 g Smoked salmon or smoked trout, torn into large pieces 500 g 2.5 kg Baby spinach leaves, washed 330 g 1.5 kg 80 g 420 g ½ cup 2½ cups To taste To taste 1561 Protein (g) 21 Total fat (g) 17 Lemon zest Saturated fat (g) 2 Lemon juice Polyunsaturated fat (g) 5 Monounsaturated fat (g) 7 Garlic, crushed Sugar Cholesterol (mg) 24 Reduced salt chicken stock Carbohydrate (g) 31 Asparagus Dietary fibre (g) 5 1088 Pine nuts, toasted Fresh dill, chopped Black pepper, cracked CON-046 50 serves Fettuccine Energy (kJ) Sodium (mg) 10 serves © 2008 National Heart Foundation of Australia 1 Smoked salmon, asparagus and lemon fettuccine (continued) Method Fettuccine 1. Cook the fettuccine in a large pot of rapidly boiling water until cooked but still a little hard. Drain well. Sauce 1. Whisk olive oil, saffron, garlic, zest, juice, sugar and stock. 2. Gently heat mixture until warm. 3. Cut the asparagus into pieces and simmer in the olive oil mixture until bright green and tender. Add the spring onions, tomatoes and fettuccine and toss gently to heat through. 4. Remove from the heat and gently mix in the smoked salmon, spinach, pine nuts and dill. 5. Season with cracked black pepper and serve. Recipe from the Heart Foundation’s Deliciously Healthy Cookbook (page 96). 2 © 2008 National Heart Foundation of Australia CON-046 Pasta Rigatoni with pumpkin and ginger tofu Ingredients 10 serves 50 serves Tofu marinade Firm tofu, cut into thick slices 500 g 2.5 kg 1 tblsp 170 g 1 tsp 5 tsp Reduced salt soy sauce 70 mL 1¹/³ cups Brown sugar 1½ tsp 40 g 6 tsp ²/³ cup Leek, washed and thinly sliced 2 10 Pumpkin, peeled and chopped 830 g 4.2 kg 1 stick 5 sticks 400 mL 2L ½ cup 2½ cups 800 g 4 kg 70 g 370 g Fresh ginger, grated Sesame oil Pumpkin Nutrientsper serve Energy (kJ) 1178 Protein (g) 12 Total fat (g) 12 Soybean oil Saturated fat (g) 1 Polyunsaturated fat (g) 6 Monounsaturated fat (g) 3 Reduced salt vegetable stock Cholesterol (mg) 0 Fresh coriander, chopped Carbohydrate (g) 30 Dietary fibre (g) 4 Sodium (mg) 479 Cinnamon stick Final dish Rigatoni pasta Pine nuts, toasted CON-046 © 2008 National Heart Foundation of Australia 3 Rigatoni with pumpkin and ginger tofu (continued) Star ingredient Tofu is made from soybeans and is low in saturated fat. All soybean products contain phytoestrogens and soy protein. In a diet low in saturated fat and dietary cholesterol, it may also help to protect you against heart disease. Method Pasta 1. Cook rigatoni in a large pot of rapidly boiling water until cooked but still a little hard. Drain and keep warm. Tofu 1. Whisk marinade ingredients and pour over tofu. Pumpkin 1. Heat soybean oil in a pot, add leek and cook over medium heat until soft and golden. 2. Add pumpkin and cinnamon stick and cook until pumpkin softens. 3. Add stock, bring to the boil, cover and simmer until pumpkin is tender. 4. Transfer to a blender and blend until smooth. 5. Season with black pepper and stir through fresh coriander. Assembly 1. Drain tofu and cook in a non-stick frying pan until browned on both sides. 2. Stir pumpkin through pasta. 3. Top with tofu and pine nuts. Recipe from the Heart Foundation’s Deliciously Healthy Cookbook (page 106). 4 © 2008 National Heart Foundation of Australia CON-046 Pasta Pastitsio (pasta baked with meat sauce) Ingredients 10 serves 50 serves Pasta Ziti (long fat hollow pasta) or penne Energy (kJ) 2367 Protein (g) 45 Total fat (g) 28 Saturated fat (g) 9 Polyunsaturated fat (g) 5 12 Cholesterol (mg) 376 Carbohydrate (g) 31 Dietary fibre (g) 3 Sodium (mg) 2 kg Egg, lightly beaten 2 10 Egg white, lightly beaten 2 10 ⁄3 tsp 1½ tsp 4 tblsp 1½ cups 4 cloves 1 head Button mushrooms, sliced 250 g 1.3 kg Canned chopped tomatoes 500 g 2.5 kg Lean beef mince 940 g 5 kg Reduced salt tomato paste 3 tblsp 250 g Red wine ²/³ cup 780 mL Reduced salt beef stock ²/³ cup 780 mL Fresh flat leaf parsley 4 tblsp 1½ cups 1 tsp 7 tsp 1L 5L 2 10 Polyunsaturated margarine 100 g 500 g Plain flour 160 g 780 g Nutmeg Nutrients per serve Monounsaturated fat (g) 440 g 373 1 Meat sauce Olive oil cooking spray Olive oil Garlic, crushed Sugar White sauce Low or reduced fat milk Egg, lightly beaten CON-046 © 2008 National Heart Foundation of Australia 5 Pastitsio (pasta baked with meat sauce) (continued) Method Pasta 1. Cook pasta in rapidly boiling water until cooked but still a little hard. 2. Drain well and place it on the base of the oil-sprayed oven dish. Meat sauce 1. Preheat oven to 180˚C. 2. Fry onion and garlic in oil until soft and golden, then add mushrooms and cook until brown and tender. 3. Add mince and cook until browned, breaking up any lumps. 4. Add rest of ingredients, bring to the boil, then simmer covered for 20 minutes. White sauce 1. 2. 3. 4. Melt margarine in a pot and stir in flour. Cook until golden. Remove from heat and add milk, stirring until smooth. Return to heat and stir until sauce is thick, then simmer for 3 minutes. Cool, then stir in egg. Assembly 1. Add half white sauce to meat sauce and spread over pasta, then top with white sauce. 2. Bake 50 minutes or until golden. 3. Allow to stand for 10 minutes before slicing. Recipe from the Heart Foundation’s Deliciously Healthy Cookbook (page 108). 6 © 2008 National Heart Foundation of Australia CON-046
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