Tomato Basil Spaghettini
(Available only in Cantonese)
Verona TAM, registered dietitian (UAS) and Continuing Education
Sub-Committee of Hong Kong Nutrition Association said, "The use of herbs
such as basil and oregano can enhance the flavour of the dish without the
need for too much salt. Prolonged consumption of foods with high salt
content can increase the risk of hypertension."
Ingredients:Ingredients:
| Dry pasta | 500 g |
| Olive oil | 1 teaspoon |
| Minced garlic | 1 tablespoon |
| Fresh basil leaves (torn) | 57 g |
Seasonings:
| Sea salt | 1/2 teaspoon |
| Ground black pepper | 1/2 teaspoon |
Marinara Sauce Ingredients:
| Olive oil | 4 tablespoons |
| Garlic, crushed | 3 tablespoons |
| Onion, chopped fine | 57 g |
| Roma tomatoes, diced | 16 pieces |
| Red wine | 4 tablespoons |
| Fresh basil, shredded | 57 g |
| Dried oregano | 1 1/2 tablespoons |
Seasonings:
| Sea salt | 1 1/2 teaspoon |
| Ground black pepper | 1/2 teaspoon |
| Tomato paste | 114 g |
Cooking Method:
| 1. | Put the olive oil and crushed garlic in a heated non-stick frying pan. Add the onion. Cook for 3-4 minutes or until it begins to turn translucent. |
| 2. | Stir in the tomatoes, wine, basil, oregano, salt and pepper. Bring to the boil, and then reduce to low heat. Cook and stir occasionally, for 20 minutes or until thickened. Stir in the tomato paste. Continue cooking for about 10 minutes. Set aside. |
Cooking Method:
| 1. | Bring a large pot of salted water to the boil. Cook the pasta according to label instructions. Drain and set aside. |
| 2. | Heat a non-stick pan, put olive oil and stir-fry the garlic until smell comes out. |
| 3. | Stir the salt, black pepper and basil in the marinara sauce and mix well. In a large serving bowl, mix the pasta with 2/3 of the sauce and toss well. Add the rest of the sauce to the top of the pasta. Garnish with basil. |
Per Serving:
| Energy (kcal) | 471 |
| Carbohydrate (g) | 77 |
| Protein (g) | 14 |
| Fat (g) | 12 |
| Sugar (g) | 10 |
| Sodium (mg) | 802 |
The energy and nutrient content are estimated according to information from
the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by California Pizza Kitchen.
Extract from CookSmart, Issue 19
