Show Side Menu

Mediterranean beef pasta

A healthy version of a classic dish, packed full of nutritious vegetables.

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

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

1. In a saucepan or wok, fry the meat and garlic for four to five minutes until browned. You should not need to use any oil.

2. Add the pepper, courgette and mushrooms and stir-fry for two minutes. Stir in chopped tomatoes, ketchup and herbs, and season to taste. Bring to the boil and simmer for five minutes.

3. Cook the pasta according to the instructions on the packet. Drain it and stir into the sauce.

Nutrition information

Nutrient

Per 100g

Per 527g serving

Energy

402kJ/96kcal

2113kJ/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

  • 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

  • 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.

Videos

Your Neighbourhood Professionals
© Neighbourhood Direct Ltd 2017
Field Road, Bloxwich, WS3 3JP
  • Telephone 01922 775 139
Practice Website supplied by Oldroyd Publishing Group
Your Neighbourhood Professionals
Back to top