Tuscan Chicken Pasta
Not only is pasta a meal-in-minutes, but if you choose the whole-wheat stuff, it’ll provide a gradual release of energy all day long.
Preparation time: 10
Cooking time: 25
Serves: 2 serves
Ingredients
60 grams penne pasta
2 chicken breasts, pounded to ½cm thick
Salt and pepper
1 tsp olive oil
1 clove garlic, crushed
½ tsp dried rosemary
1 cup cannellini beans, rinsed
2 tbs diced roasted red capsicum
4 cups baby spinach leaves
2 tbs grated parmesan
Method
Cook the pasta according to the package directions.
While the pasta is boiling, season the chicken on each side with a pinch of salt and pepper, and sear it in a skillet over medium-high heat for 3 to 4 minutes a side. Remove from the skillet and set aside.
Add the oil, garlic, rosemary, beans, red capsicum, and spinach to the skillet. Cook, turning frequently, until the spinach wilts (1 to 2 minutes).
Slice the chicken and drain the pasta; toss them with the bean mixture.
Spoon the pasta into two bowls and top with parmesan.
Thai Chicken and Pasta
Debating going out for dinner? Save some cash and make this delicious Thai dish at home instead!
Preparation time:10
Cooking time: 12
Serves: 4 serves
Ingredients
2 tsp sesame oil
2 cups broccoli florets
2 cloves garlic minced
1 tbsp Thai seasoning
400g can low-fat coconut milk
½ tsp Thai curry paste
300g chicken breast, cooked blanched
350g penne, cooked according to package directions
85g canned peanuts, chopped
Method
Heat the oil in a wok on medium-high heat. When the oil’s hot, add the broccoli and cook, stirring, for 1 minute. Add the garlic and Thai seasoning. Cook for 30 seconds. Add in the coconut milk and curry paste, stir until paste dissolves. Simmer for 5 minutes or until the mixture is thickened slightly and broccoli is tender. Stir in the chicken, then the cooked pasta. Heat through. Divide among plates and top with peanuts. Serve.
Spaghetti bolognaise
A rich bolognaise sauce with mushrooms and oregano
Serves: 4
Preparation: 20 minutes
Cooking: 50 minutes
Ingredients
500g lean beef mince
1 tbsp olive oil
1 onion, chopped
1 carrot, chopped
2 stalks celery, chopped
200g mushrooms, sliced
3 cloves garlic, crushed or finely chopped
700ml tomato passata (tomato puree)
2 tsps dried oregano
½ cup red wine
250ml salt-reduced beef or veal stock
100g silverbeet, sliced
300g spaghetti
Finely grated parmesan cheese and green salad, to serve
Method
1. Pour half the oil onto mince in a bowl and mix to combine. Place a wide saucepan over high heat, add the mince and stir to break up until the mince is evenly brown. Set the mince aside.
2. Reduce the heat to medium and add remaining oil to the pan. Add the onion, carrot, celery, mushrooms and garlic, cook for 5 minutes or until starting to soften.
3. Add the mince, tomato passata, oregano, wine and stock. Add a little water if needed to cover the meat. Simmer for 40 minutes to 1 hour or until the flavour has developed and the sauce has thickened. Add the silverbeet for the last 5-10 minutes of cooking.
4. Bring a large covered saucepan of water to the boil, add the spaghetti, stir once and cook uncovered for the amount of time specified on the pack. Drain the pasta.
5. To serve, divide the spaghetti between serving bowls, ladle sauce onto spaghetti, top with grated parmesan and serve a green salad on the side.
Tips:
1. You can add other vegetables depending on what you have available in the fridge e.g. grated zucchini, eggplant, baby spinach etc.
2. To simplify the recipe, you can leave out the wine and stock and just use the tomato passata or diced tinned tomatoes. Just add a little extra water to cover the meat.
The Live Well Plan
Savory Prawn Penne
Ingredients
56g penne pasta
12 to 14 medium precooked peeled prawns
2 tbs crumbled Gorgonzola
3 cups chopped baby spinach
1 tomato, chopped
2 tbs chopped walnuts
3 tbs ready-made pesto
Method
Cook pasta according to package directions; drain and transfer to a large bowl. Add prawns, cheese, spinach, tomato, walnuts, and pesto, stirring well to help wilt the spinach and distribute the pesto.
The Live Well Plan
Hot & sour noodle salad with pork & cucumber
Serves: 2 serves
Ingredients
150g pork mince
2 tbs vegetable oil
salt and pepper, to taste
150g thin egg noodles
1 small Lebanese cucumber
½ tsp sea salt
1 spring onion
1 large red chilli, deseeded
100g beansprouts
3 tbs Chinese pickled radish
6 sprigs coriander
Dressing
4 tbs light soy sauce
½ tbs dark soy sauce
4 tbs Chinese black vinegar
1 ½ tbs honey
2 tbs chilli oil
Method
Stir-fry the pork in a hot wok with the oil for 2 to 3 minutes. Season with salt and pepper. Set aside.
Soak the noodles in a large bowl of lightly salted boiling water for about 1 minute, until just cooked. Drain noodles, then run under cold water. Pat dry.
Cut cucumber in half and scrape out seeds. Finely shred and toss with the sea salt. Leave to stand for 20 minutes. Meanwhile, finely shred the spring onion and chilli, and mix all dressing ingredients together. Gather cucumber in a clean towel and squeeze all the excess water out.
Toss everything together in a large bowl. Garnish with coriander. Serve.
The Live Well Plan
Seafood and Mushroom Pasta
You might pay a lot for this dish at a gourmet restaurant, but you can prepare it yourself for much less. This recipe serves four, so if it’s just you – enjoy for lunches at work throughout the week. Bargain!
Preparation time: 10
Cooking time: 15
Serves: 4 serves
Ingredients
1 tbs olive oil
1 200g can Always Fresh Baby Clams
400 g prawns, peeled and deveined
2 cups sliced mushrooms
2 large tomatoes, peeled and coarsely chopped
2 cloves garlic, minced
1 tbs fresh dill
salt
ground black pepper
225g whole grain linguine
1/3 cup grated Parmesan cheese
Method
Warm the oil in a large saucepan over medium-high heat. When it’s hot, add the baby clams, prawns, and mushrooms. Cook, stirring occasionally, for about 5 minutes, or until the prawns are pink and the mushrooms are soft.
Add the tomatoes, garlic, and dill. Reduce the heat to low and simmer for about 10 minutes, or until the juice from the tomatoes evaporates a slightly. Season salt and pepper to taste.
Meanwhile, in a large pot, cook the linguine according to packed directions. Drain and place it a large bowl. Add the seafood mixture and toss gently to combine.
Sprinkle with the Parmesan and additional dill, if using, and serve.
The Live Well Plan
Healthy Italian pasta salad
Ingredients
• 4 cups wholemeal penne pasta
• ¼ cup pine nuts, toasted
• 2 cups cherry tomatoes, halved
• 1 cup fresh mozzarella, chopped
• 1 bunch fresh basil, torn
• 4 tbs extra-virgin olive oil
• Pinch of sea salt
• Pinch of cracked black pepper
Method
1. Boil a large pot of water, adding a drizzle of olive oil to prevent pasta from sticking. Add pasta to boiling water, stirring once, and cook or 8-10 minutes, or until al dente. Strain the pasta.
2. To toast the pine nuts, heat a large flat pan over medium-high heat. Add the pine nuts and stir frequently to avoid burning. Toast for about 2 minutes or until the nuts turn light brown and smell buttery. Remove from the pan immediately.
3. In a large bowl, toss the cooked pasta with the remaining ingredients. The warm pasta will slightly melt the cheese.
Serves 4
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Pesto Pasta
No need to give up pasta – try this healthy, fibre-rich dinner. The herb basil has a reputation of easing a variety of digestive disorders, especially gas.
Serves 1.
Ingredients:
1 tbs olive oil
1/2 cup walnut pieces
1 garlic clove, crushed
2 cups torn baby spinach leaves
1 tsp chopped basil
1 cup cooked wholemeal pasta
2 tbs shredded reduced-fat mozzarella
Method
Heat oil in pan. Add nuts and toast for 3 minutes. Add garlic, spinach and basil; season with salt and black pepper. Cook for 3 to 5 minutes, turning. Toss with the pasta and cheese.
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All-green vegie power pasta
Preparation time: 3
Cooking time: 10
Serves: 6 serves
Ingredients
400g spinach fettuccine
bunch of broccolini, trimmed
150g baby spinach leaves
300g broad beans, shelled
1 large bunch parsley, chopped
1 large bunch mint, chopped
small handful basil leaves, sliced
juice and zest of two lemons
2 tbs olive oil or flaxseed oil
3 spring onions, sliced
plenty of black pepper
30g roasted walnuts
30g pumpkin seeds
Method
Boil a large pot of water with a pinch of salt and cook the pasta. About three minutes before draining, add the broccolini and cook for a further three minutes.
Drain and transfer to a large bowl. While still steaming hot, add the spinach, beans, fresh herbs, lemon juice and zest, oil, spring onion, pepper, walnuts and pumpkin seeds.
Toss well and divide into serving bowls. Grate a little parmesan cheese over the top, if desired.
Trick of the trade:
Add a tin of drained tuna or red salmon and fold through – this will up the protein as well as giving you an extra kick of omega-3s. For low-carbers or gluten-intolerant feasters, replace the pasta with sliced zucchini.
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Asian chicken noodle broth
A super quick and easy chicken soup
Preparation time: 5
Cooking time: 20
Serves: 4 serves
Ingredients
2 tbs sesame oil
2 cloves garlic, chopped
2 tbs grated, peeled ginger
2½ cups shredded pre-cooked chicken breast meat
1 tsp chilli sauce
2 tbs fish sauce or reduced-sodium soy sauce
3 cups low-fat, reduced-sodium chicken stock
2 cups water
1½ cups sliced shallots
2 tbs lime juice
55g dried rice noodles
Method
Heat oil in a pan over medium heat.
Add garlic and ginger and sauté for 2 minutes (do not brown). Add chicken, chilli sauce and fish sauce. Cook for 2 minutes. Stir in stock and water. Bring to a boil.
Reduce heat and simmer for 8 minutes, stirring occasionally. Remove from heat and stir in lime juice.
Place noodles in a bowl; cover with boiling water. Let stand for 10 minutes or until tender. Drain. Divide noodles evenly among 4 soup bowls. Ladle about 2 cups of soup over each serve. Sprinkle with chopped peanuts if desired.
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Ultimate flu-busting chicken soup
Tip: homemade chicken soup fights colds and flu better than the canned or stock-cube kind – so we made ours from scratch.
Ingredients
3 chicken breasts (skin on and bone in; about 900g)
2 stalks celery, cut in half
4 garlic cloves
2 cups carrots, cut into sticks
1 medium onion, cut in half
1 tsp olive oil
1 jalapeño chilli, seeded and diced
1 tbs dried oregano
700g pontiac or purple potatoes, cut into bite-size pieces
3 medium Roma tomatoes, seeded and chopped (about 2 cups)
salt and pepper, to taste
Method
1 Put chicken, celery, 2 garlic cloves, 1 cup carrots and half the onion into a large pot.
2 Fill pot with cold water, 4cm above ingredients and place over high heat. When water boils, cover and reduce heat to medium. Simmer for 1 hour.
3 Set the chicken aside to cool and discard vegies. Strain broth into a large bowl, skim fat from top, and set aside.
4 Put oil, chilli, oregano, the remaining garlic cloves (minced), and onion (chopped) into a large pot. Cook over medium heat for 5 minutes, or until vegetables are just soft.
5 Turn heat to high. Add broth, potatoes and remaining carrots. When broth boils, reduce heat to medium. Cook until potatoes are tender, about 15 minutes.
6 Remove skin and bones from chicken. Shred into bite-size pieces. Add chicken, tomatoes, salt and pepper to soup. Cook until hot and serve immediately.
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Sesame soba noodle salad
We took this Japanese recipe up a notch. Full of antioxidants, it’s gluten-free and tasty too.
Preparation time: 10 minutes
Cooking time: 6-8 minutes
Serves: 6
Ingredients
230g soba noodles
1 cup frozen shelled edamame
1½ cup shredded carrots
1½ cup thinly sliced spring onions
½ cup chopped fresh mint
1 large orange
2 tbs white miso
3 tbs sesame oil
2 tbs reduced-salt soy sauce
½ tsp crushed red chilli flakes
¼ tsp salt
Method
Fill a large (about 5-6L) saucepan with water and bring to the boil. Add noodles and edamame and cook for 6 minutes.
Empty into a colander and rinse well with cold water. Drain and place in a serving bowl.
Stir in carrots, spring onion and mint; toss gently and set aside.
Grate orange to produce a half-teaspoon of zest. Juice orange to produce 3 tbs of liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture.
Toss gently and refrigerate for 30 minutes to allow flavours to blend. Serve cold or at room temperature.
Makes 6 servings. Per serving: 1121 kJ, 9 g fat (1.1 g sat), 513 mg sodium, 36 g carbs, 4 g fibre, 10 g protein
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Chicken and spinach lasagne
Grab a chook on the way home – and this meal will be ready in under an hour
Cooking time: 45
Serves: 6 serves
Ingredients
– 1¼ cup reduced-fat ricotta
– 1 egg
– ¼ tsp ground black pepper
– 1 tbs minced garlic
– 1 tbs dried oregano
– 1 can crushed tomatoes
– 6 instant lasagne sheets
– 3 cups chopped baby spinach leaves
– 1½ cups finely chopped skinless barbecue chicken
– ¾ cups grated provolone cheese
Method
Preheat oven to 190°C. Lightly spray a 30-by-20cm baking dish with oil.
Beat ricotta, egg and pepper with a fork until well blended.
Gently stir in garlic and oregano. Spread ¼ cup tomatoes over bottom of baking dish and place 3 lasagne sheets, overlapping slightly, over sauce. Spread on half of the ricotta mixture, half the spinach, half the chicken, half the remaining tomatoes and half the provolone. Top with the remaining lasagne sheets, ricotta mixture, spinach, chicken, tomatoes and provolone.
Spray one side of a 35cm-long piece of aluminum foil with oil. Lay the foil, sprayed side down, over lasagne and loosely seal edges. Bake for about 45 minutes or until bubbling. Let sit for 5 minutes and serve.
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