Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Creamy pasta

Time to make: 25 mins
Serving: 4 people

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Ingredients

Measurements explained

400g wholemeal pasta
1 teaspoon oil
1 cup diced onion
1 teaspoon minced garlic
1 cup diced capsicum
1 cup diced mushrooms
1 cup sliced carrots
2 cups broccoli florets
1 cup fresh basil leaves
2 cups low-fat evaporated milk
1 teaspoon paprika

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Cook pasta following packet directions. Keep an eye on pot.

2 Meanwhile, while keeping an eye on pasta pot, heat oil in a large non-stick frying pan. Add onion and stir for 5 minutes. Add garlic and stir for 1 minute.

3 Add capsicum, mushrooms, carrots, broccoli and basil. Stir and fry for 3-4 minutes. Reduce heat and pour in milk. Sprinkle over paprika and stir through. Cook for 1 minute.

4 Pour over cooked pasta and serve immediately.

Variations

Make it dairy free: Replace evaporated milk with 1 cup reduced-fat coconut milk and 1 cup water.
Make it gluten free: Use gluten-free pasta and check paprika is gluten free.
This recipe also works with other veges such as grated courgette, olives, capers, peas, corn and cauliflower.
To increase protein, add a 425g can tuna in spring water or a 415g can pink salmon.
To increase protein but still keep the dish vegetarian, add 200g silken tofu.

HFG tip

Did you know? Orecchiette is Italian for ‘little ears’ — and orecchiette pasta looks just like that!

Nutrition info (per serve)

Calories 478 cal

Kilojoules 2000 kJ

Total fat 5 g

Saturated fat 2 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jul 2013

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.