This easy recipe makes a creamy vegetarian pasta meal the whole family will love. Serve with a side salad for a vitamin and calcium rich lunch or dinner. Contains evaporated skim milk, parmesan cheese and zucchini.

 

Ingredients:

Number of servings: 4

  • 4 zucchinis, finely sliced or shaven
  • 2 tomatoes, cubed
  • 1 tablespoons olive oil
  • 1 teaspoon unsalted butter
  • 2 or 3 garlic cloves
  • 375 ml evaporated skim milk
  • 400 g spaghetti
  • 50 g parmesan
  • Salt & pepper to taste
  • Parsley to decorate

 
Preparation time: 10 min
Cooking time: 30 min
Difficulty rating: Easy
 

Method:

  1. Put zucchini in a nonstick wide based pan with the olive oil and butter. Cook for 10 to 15 minutes on low heat to soften.
  2. Add salt and pepper whilst cooking. Stir occasionally.
  3. Put on water to boil for the spaghetti whilst the zucchini is softening.
  4. When zucchini has softened, turn up heat slightly, add garlic and fry it off for a minute or two.
  5. Put spaghetti in the water and cook as per packet instructions.
  6. Add the evaporated milk and bring to a simmer for about 10 minutes.
  7. Add tomatoes and heat through.
  8. Drain spaghetti and combine sauce with it.
  9. Serve in bowls and garnish with parsley and parmesan cheese.

 
Tips:

  • Serve with crusty wholegrain bread. Whole grain cereal products are the best source of fibre, an important micronutrient used by the gastrointestinal system to digest food;
  • Serve with a side salad. Salad vegetables are an excellent source of micronutrients which are important for maintaining a healthy body. Serving all meals with a side salad is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet;
  • Use low fat parmesan. It contains less calories and fat than parmesan made from full cream milk, but the same amount of calcium so you’ll still be getting all the goodness you need for healthy teeth and bones;
  • Make sure you choose unsalted butter. You can check on the package label to see if salt has been added. Always choosing products with no added salt is an easy step you can take to improve your diet and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome.

 

Nutritional content:

Nutritional analysis per serve:

 Energy 2299.36 kJ
549.06 cal
 Protein 24.95 g
 Total fat 11.45 g
 Saturated fat 4.51 g
 Carbohydrates 83.21 g
 Total sugars 12.64 g
 Fibre 5.42 g
 Sodium 283.51 mg
 Cholesterol 18.84 mg
 Potassium 766.28 mg
Calcium 411.21

 

More Information

Nutrition
For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition