Mediterranean beef pasta
This take on a classic Mediterranean dish is economical, tasty, a good source of protein and packed full of vegetables to help you get your 5 A Day.
- serves: 2
- time: 30 minutes
Ingredients
- 225g lean beef, cut into strips
- 200g dry wholewheat pasta
- 1 garlic clove, crushed
- 1 red pepper, sliced
- 1 courgette, chopped
- 100g mushrooms, sliced
- 225g can of chopped tomatoes
- 1 tbsp tomato ketchup
- dried mixed herbs
Method
In a saucepan or wok, fry the meat and garlic for 4 to 5 minutes, until browned. You shouldn't need any oil.
Add the pepper, courgette and mushrooms, and stir-fry for 2 minutes. Stir in the chopped tomatoes, ketchup and herbs, and season to taste. Bring to the boil and simmer for 5 minutes.
Cook the pasta according to the packet instructions. Drain it and stir into the sauce.
Nutrition information
| Nutrient | Per 100g | Per 527g serving |
|---|---|---|
| Energy | 402kJ/96kcal | 2,113kJ/503kcal |
| Protein | 7.6g | 40.0g |
| Carbohydrate | 11.8g | 62.2g |
| (of which sugars) | 1.6g | 8.6g |
| Fat | 2.3g | 12.3g |
| (of which saturates) | 0.9g | 4.7g |
| Fibre | 1.1g | 6g |
| Sodium | 0.06g | 0.34g |
| Salt | 0.2g | 0.9g |
Allergy advice
Be aware that:
- this recipe contains wheat (gluten)
- tomato ketchup contains wheat (gluten) in the vinegar and may sometimes contain celery
- ready-made sauces can contain a variety of allergens, so always check the label
- some pasta contains egg
Food safety tips
When cooking:
- always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat
- keep raw meat away from ready-to-eat foods such as salad, fruit and bread
Page last reviewed: Fri Dec 2017 Next review due: Tue Dec 2020
