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

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.



  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.

Cost Saver Tips

Can be made with any leftover vegetables. Omit the pine nuts

Tips for Kids

Make with their favourite vegetables. Try tricolour pasta to make it more colourful or use their favourite pasta shape.

Nutritional Information

Based on a single serving of 309g (% of an adult's reference intake)


430 kcals ( 21 %)

1,805 kJ ( 21 %)


4.3 g ( 22 %)


63 g ( %)


5.3 g ( 6 %)


0.6 g ( 10 %)

Detailed nutritional information

Per 100g Per 309g serving
Energy Kcals 139 430
Energy Kj 584 1,805
Protein 6.5 g 20 g
Total Fat g g
Saturated Fat 1.4 g 4.3 g
Carbohydrates 20.4 g 63 g
Total Sugars 1.7 g 5.3 g
NSP Fibre 2 g 6.2 g
Sodium 98 mg 303 mg
Salt 0.2 g 0.6 g

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.

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