Part 13 (2/2)

Add some extra dressing, as for B, and have a whole small ciabatta (no spread necessary), usually about 85 g (314 oz) (this adds 350 calories)

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Penne with peas, cream & Parmesan

If you're a fan of macaroni cheese, you'll love this sophisticated version, which is rich and scrumptious.

CALORIES PER PORTION 535 kCals serves 2 200 g (7 oz) penne or similar pasta 150 g (5 oz) frozen peas 75 ml (3 fl oz) single cream 25 g (1 oz) Parmesan cheese, grated salt and freshly ground black pepper serve with: salad leaves Put a large saucepan of water over a medium to high heat, and when it begins to boil add the pasta and a pinch of salt.

Meanwhile, put the frozen peas in a sieve and run them under the cold tap to dislodge any excess ice. After the pasta has been cooking for about 5 minutes, put the peas in a separate saucepan, cover with water and bring to the boil. Lower the heat and simmer until they are cooked, about 2-3 minutes.

Drain the peas well, return them to the pan and add the cream; warm the cream through but do not allow it to boil. Take the pan off the heat and add half the Parmesan and stir in; the warmth should melt the cheese.

Drain the pasta and return it to its pan, then pour the pea, cream and cheese mixture into the pasta and stir everything together well. Check for seasoning and scatter the remaining Parmesan over the pasta. Serve immediately, accompanied by a plain green salad.

B.

Add a dressing (2 teaspoons olive oil and 1 teaspoon lemon juice) to the green salad (this adds 90 calories)

C.

Add a salad dressing, as for B, and have half a small wholemeal roll (no spread) to mop up the sauce as well (this adds 230 calories)

D.

Add a dressing, as for B, have a wholemeal roll, as for C, and use 250 g (8 oz) pasta between 2 servings (this adds 320 calories)

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Pasta salad with tuna & peppers

It's fine to prepare this in advance, but don't add the mayonnaise and balsamic vinegar until you are ready to eat.

CALORIES PER PORTION 480 kCals serves 2 150 g (5 oz) penne a pinch of salt 1 teaspoon olive oil 1 x 185 g (612 oz) can of tuna in spring water 12 black olives, pitted and chopped 1 red pepper, deseeded and diced 2 tomatoes, deseeded and chopped a handful of flat-leaf parsley, leaves only, finely chopped 3 tablespoons light mayonnaise 1 teaspoon balsamic vinegar freshly ground black pepper serve with: salad leaves Put a saucepan of water over a medium to high heat and, when it begins to boil, add the pasta and a pinch of salt. Cook the pasta until it is just ready and still has a slight bite, then drain and rinse under a cold tap. Put it in a large bowl and add the olive oil; stir them together.

Drain the tuna and flake it into the bowl with the pasta. Add the olives, pepper, tomatoes and parsley and stir everything together gently with a wooden spoon.

In a separate bowl, mix the mayonnaise, balsamic vinegar and plenty of black pepper. Add this mixture to the pasta and stir it in thoroughly with the wooden spoon; serve immediately, accompanied by some salad leaves.

B.

Have half a small ciabatta, about 40 g (134 oz), as well (this adds 110 calories)

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