Roasted garlic tomato penne
Serves: 4
Time to make: 1 hr
Hands-on time: 20 mins
Total cost: $24.80 / $6.20 per serve
(at time of publication)
Ingredients
- 2 red capsicums, cut in chunks
- 2 cups cherry tomatoes
- 1 red chilli, deseeded, finely chopped
- 1 red onion, quartered
- 1 bulb garlic, broken up
- spray oil
- 2 teaspoons sugar
- 2 tablespoons red wine vinegar
- 300g wholemeal penne pasta
- 250g cooked lean chicken, thinly sliced
- 1 cup mushrooms, sliced
- ⅓cup fresh basil, plus extra sprigs, to serve
- 2 cups rocket
- 2 tablespoons olive oil
- ⅓ cup grated fresh parmesan cheese
- 2 tablespoons walnuts or almonds, roughly chopped (optional)
- sprinkling of chilli flakes (optional)
Instructions
1 Preheat oven to 190°C. To make chunky tomato sauce, place capsicums, tomatoes, chilli, onion and garlic in a large ovenproof dish. Spray with oil. Cook for 30 minutes, respraying once and turning. Cool for 5 minutes.
2 In a blender place half of the chargrilled vegetables (except garlic) and process until sauce texture is chunky. Transfer to a bowl and mix with sugar, vinegar and 4 tablespoons water.
3 Place pasta on to cook in boiling water. Cook until al dente. Drain, leaving some cooking water in pan. Set pan over a low heat.
4 Add chunky tomato sauce, remaining unprocessed chargrilled vegetables and garlic, squeezed from cloves, to pasta. Toss and heat through. Add chicken, mushrooms, basil, rocket and oil. Stir through.
5 Remove from heat and serve with a sprig of basil, parmesan, crushed nuts and chilli flakes (if using).
Variations
- You can replace the chicken with fish.
- Make it gluten free: Use gluten-free pasta.
HFG tip
- The sauce can be made up in advance and then kept in the fridge in a sealed container for a few days.
- Pasta made from whole grains is higher in fibre than white pasta. We’ve called it wholemeal pasta but your pasta may be called wholewheat pasta.
- Cook pasta in lightly salted water until al dente – ie. until it is tender but still has some bite!
- Once cooked, drain pasta, leaving a little of the cooking water still in the pan. This stops the pasta sticking.
Nutrition Info (per serve)
-
Calories 600cal
-
Kilojoules 2510kJ
-
Protein 33g
-
Total fat 23g
-
–Saturated fat 6g
-
Carbohydrates 60g
-
–Sugars 11g
-
Dietary fibre 14g
-
Sodium 160mg
-
Calcium 220mg
-
Iron 5.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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