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
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50 serves
Fettuccine
Energy (kJ) Sodium (mg) 10 serves
© 2008 National Heart Foundation of Australia
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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).
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© 2008 National Heart Foundation of Australia
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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
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© 2008 National Heart Foundation of Australia
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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).
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© 2008 National Heart Foundation of Australia
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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
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© 2008 National Heart Foundation of Australia
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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).
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© 2008 National Heart Foundation of Australia
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