Vegetable lasagna

Lasagna sheets may be plain or have a rippled curly edge. When cooked and drained lasagna is layered in an ovenproof dish along with fillings of meat, vegetables or sauces.

Ingredients
6 sheets lasagna, cooked
3 tomatoes, chopped
½ cup chicken stock
1 tablespoon tomato paste
2 garlic cloves, crushed
1 onion, chopped
1 zucchini, chopped
1 cup broccoli flowerettes

Sauce
1 cup low fat milk
2 tablespoons flour

Topping
¼ cup breadcrumbs
1 tablespoon parmesan cheese

Directions
1. Place vegetables and flavourings in a saucepan. Bring to the boil. Simmer 20 minutes.
2. Blend milk and flour then heat and simmer until thick.
3. In the ovenproof dish place a layer of vegetable mix and cover with some lasagna, then more vegetable mix and white sauce. Repeat layering until all ingredients are used up.
4. Mix breadcrumbs & Parmesan cheese. Sprinkle on lasagna.
5. Bake at 180 degrees C for 35 – 40 minutes.

Serves 2
Fat per serve: 2 g

Spaghetti with beef

Ingredients
250 g spaghetti, cooked
250 g lean bee, finely sliced
1 clove garlic, crushed
1 onion, chopped
1 teaspoon vegetable oil
150 ml red wine
1 teaspoon hot chilli sauce
1 teaspoon salt reduced soy sauce
1 teaspoon oyster sauce
1 tablespoon tomato sauce
1 teaspoon gravox or cornflour
½ cup carrot, chopped
½ cup cauliflower flowerettes
Garnish: 2 tablespoons chopped parsley.

Directions
1. Heat oil and fry off onion, garlic and meat.
2. Add all other ingredients and simmer 5 minutes
3. Place cooked spaghetti on serving dish and top with meat sauce and chopped parsley.

Serves 2
Fat per serve: 8 g

Pasta Marinara

Ingredients
A smooth tasting dish of pasta and seafood with a spicy style sauce. This is quick and easy to make.
200 g tagliatelle, cooked
500 g mixed seafood cut into bite size pieces
2 cloves garlic, crushed
2/3 cup tomato sauce
1 tablespoon chopped parsley or fresh basil
¼ teaspoon chilli powder
Garnish: parsley or spring onions

Directions
1. Place seafood, garlic, tomato sauce, parsley and chilli powder in a saucepan. Bring to the boil and simmer 5 minutes.
2. Serve tagliatelle on plate and spoon over Marinara seafood mix.
3. Garnish.

Serves 2
Fat per serve: 4 g

Gnocchi with tomato sauce

Gnocchi are small dumplings. These can be flavoured with a variety of sauces such as spinach or herbs. Serve gnocchi with a garden salad.

Ingredients
400 g gnocchi, cooked.Sauce
3 tomatoes, chopped
2 spring onions, chopped
1 garlic clove, crushed
2 tablespoons parsley, chopped
2 tablespoons low fat yoghurt
1 tablespoon water
1 tablespoon Parmesan cheese
¼ teaspoon black pepper

Directions
1. Place sauce ingredients in a saucepan and heat. Simmer 2 minutes.
2. Pour sauce over gnocchi and serve.

Serves 2
Fat per serve: 2 g

Spaetzle with beef

This is a home made pasta and is served beside the meat. Spaetzle can also be served as a dessert with hot stewed apples or apricots.

Ingredients

Dough
1 ½ cups plain flour
2 eggs
¼ cup water
½ teaspoon nutmeg
Garnish: ¼ cup dry breadcrumbs

Sauce
250 g diet mince steak (low fat)
1 onion, chopped
1 carrot, chopped
1 tomato, chopped
½ cup water
½ teaspoon caraway seeds

Garnish
2 tablespoons chopped chives or parsley

Directions
1. Beat all dough ingredients together to form a stiff wet dough. Push dough through a dough press or roll and cut into strips. Cook in boiling salted water to prevent spaetzle from breaking up. Drain and sprinkle with dry breadcrumbs.
2. Place all sauce and ingredients in a saucepan. Stir and bring to the boil. Simmer 5 minutes.
3. Serve spaetzle and meat sauce side by side. Garnish meat with chives.

Serves 2
Fat per serve: 10 g

Fettuccine with spinach and pine nuts

This is a quick dish you can prepare in 30 minutes.

Ingredients
250 g fettuccine, cooked
1 teaspoon olive oil
1 onion, chopped
3 tomatoes, chopped
2 cups spinach, washed
1 tablespoon pine nuts

Directions
1. Heat oil, add onions and garlic. Cook over low heat for 3 minutes. Add tomatoes, spinach and pine nuts. Stir and cook gently for 3 minutes.
2. Place drained fettuccine in serving bowls and top with spinach mixture.

Serves 2
Fat per serve: 7 g

Fettuccine with spinach and pine nuts

This is a quick dish you can prepare in 30 minutes.

Ingredients
250 g fettuccine, cooked
1 teaspoon olive oil
1 onion, chopped
3 tomatoes, chopped
2 cups spinach, washed
1 tablespoon pine nuts

Directions
1. Heat oil, add onions and garlic. Cook over low heat for 3 minutes. Add tomatoes, spinach and pine nuts. Stir and cook gently for 3 minutes.
2. Place drained fettuccine in serving bowls and top with spinach mixture.

Serves 2
Fat per serve: 7 g

Farfelle Carbonara

These bow ties of pasta make for an interesting meal. Serve with lettuce or steamed greens such as snow peas, broccoli or beans. The fat content can be reduced to 5g if the egg yolks are discarded and only egg whites are used.

Ingredients
200 g farfalle, cooked
¼ cup tuna
2 eggs, beaten
2 tablespoons Parmesan cheese
2 tablespoons parsley, chopped
¼ teaspoon black pepper

Directions
1. Add together egg, cheese, parsley, tuna and pepper
2. Add hot farfelle to egg mixture, heat slightly and serve immediately.

Serves 2
Fat per serve: 8 g

Macaroni with salmon and chilli

This is a very quick meal to cook. Tuna can be substituted for salmon.

Ingredients
200 g macaroni, cooked
100 g pink salmon, flaked
2 teaspoons olive oil
2 spring onions, chopped
2 garlic cloves, crushed
2 red chillis or 1 teaspoon chilli tomato sauce
2 tablespoons parsley, chopped
2 teaspoons capers

Directions
1. Fry off onion and garlic in oil. Add all other ingredients and heat through.
2. Serve

Serves 2
Fat per serve: 8 g

Tagliatelle vegetable medley

This a refreshing dish. The anchovies can be replaced with 2 tablespoons Parmesan cheese.

Ingredients
200 g tagliatelle, cooked
1 onion, chopped
1 garlic clove, crushed
1 teaspoon olive oil
4 tomatoes, chopped
1 tablespoon tomato puree
2 tablespoons sweet basil
1 cup zucchini, sliced
1 cup mushrooms, sliced
Garnish: 6 anchovy fillets and 8 olives

Directions
1. Fry off onion and garlic in oil. Add all other ingredients and cook 3 minutes.
2. Serve tagliatelle and spoon over vegetable mixture
3. Garnish with anchovy and olives.

Serves 2
Fat per serve: 8 g