Eat well

Mediterranean beef pasta

Beef pasta Credit:

Shot by NHS Choices/ Annabel King

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
Nutrition label Credit:

Model supplied

The reference intake of an average adult is 8,400kJ/2,000kcal a day for a woman and 10,500kJ/2,500kcal a day for a man.

Method

  1. In a saucepan or wok, fry the meat and garlic for 4 to 5 minutes, until browned. You shouldn't need any oil.

  2. 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.

  3. 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: 01/12/2017
Next review due: 01/12/2020