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Garlicky Green Veg Pasta

Preparation: 20 mins

Cooking: 20 mins

Serves 4, costs under £3.00

Ingredients

  • 4 Cups Dried Pasta (300g)
  • Green Beans (110g) (1/2 Pack)
  • 3 Spears Broccoli (135g)
  • 2 Tablespoons Low Fat Spread (30g)
  • 1 Courgette (100g)
  • 1 Tub Low Fat Soft Cheese with Garlic and Herbs (200g)
  • 4 Tablespoons Semi Skimmed Milk (60ml)
  • Ground Black Pepper (0) (to taste)
  • 1 Tablespoon Pine Nuts (25g) ((optional))

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

  1. Break broccoli into small florets. Trim ends off green beans and cut in half. Dice the courgette.
  2. In a large pan cook pasta as per manufacturer's instructions. During the last 5 minutes of cooking add the broccoli and green beans to the pan. 
  3. Whilst pasta is cooking heat the low fat spread in a large frying pan and gently fry the courgette for 4-5 minutes until it softens. Add the soft cheese and milk to the pan and stir until it melts. Season with black pepper.
  4. Stir the pasta and vegetables into the sauce. Heat through for 2-3 minutes.
  5. Serve warm with pine nuts sprinkled on top if desired.

Nutritional Information


Per 100g
Per 309g serving (% ref. intake)

Energy Kcals
139.00
430.00 (21.00%)
Energy Kj
584.00
1805.00 (21.00%)
Protein
6.50g
20.00g
Total Fat
4.30g
13.30g (19.00%)
Saturated Fat
1.40g
4.30g (22.00%)
Carbohydrates
20.40g
63.00g
Total Sugars
1.70g
5.30g (6.00%)
NSP Fibre
2.00g
6.20g
Sodium
98.00g
303.00g
Salt
0.20g
0.60g (10.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.