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Pasta Sauces 2
FAT FREE SAUCES FOR ANY PASTA.
500 g of any pasta is usually enough for two main courses.
3. Primavera Sauce:
Primavera mean spring in Italian.This sauce is fresh and light and a reflection of spring.
Recommended pasta: Penne, Macaroni, Spirelli
Ingredients:
225 grams asparagus spears, trimmed at ends and then cut in half
100 grams baby corn
225 grams baby carrots, peeled, trimmed and halved
1 small red capsicum, seeded and sliced
1 cup of the whites of the spring onion chopped.
1 cup of broccoli florettes
1 cup of No Fat natural yogurt
½ cup Skinny Milk
1 tablespoon lemon juice
1 tablespoon fresh chives, chopped
1 tablespoon continental parsley, chopped
Salt and pepper to taste
Method:
1. Cook the asparagus in boiling water for about 3 minutes. drain them and give them a rinse under cold water.
2. Toss all the veggies in boiling water and cook them until they are JUST tender. Drain them well.
3. Meanwhile you can cook your pasta while the veggies cook
4. In a food pro cessor blend the yogurt, milk, lemon juice, chives, parsley, salt and pepper to make a smooth paste.
5. Return the drained pasta to its saucepan and toss in the veggies and sauce and gently combine it over a medium heat till heated through.
6. Serve hot.
7. You can also add some curry powder at number 4 or any other seasoning you like. I add curry and cumin to give it an Indian feel and then pour it over rice instead of pasta. Don't forget the papadams, but microwave them.
4. Creamy Marinara Sauce
Recommended Pasta: Fettuccini
Ingredients:
500g Fresh Marinara Mix – most supermarket deli's carry this
1 teaspoon crushed garlic
1 onion, sliced
½ cup white wine
¾ cup light Evaporative Milk
1 410g can crushed tomatoes, La Gina make the best
2 heaped tablespoons cornflour
1 cut of finely chopped parsley,
Salt & pepper to taste
Method:
1. In a non-stick fry pan, saute the garlic and onion in a little of the juice from the tomatoes.
2. When the onion is cooked add the seafood mix and white wine.
3. Add the tomatoes and seasoning.
4. Combine the cornflour with the milk and add it to the pan, stirring it through well.
5. Bring it to the boil and then lower the heat so that it simmers gently.
6. Meanwhile start cooking your pasta according to its directions.
7. Just before serving, add the parsley to the sauce and stir it through well.
8. When the pasta is cooked, drain it well and return it to its saucepan.
9. Pour the sauce over the pasta and combine it well.
Serve straight away.
These recipes are proudly brought to you by: Grocers on the go!
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