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CookSmart (18th Issue) Page12

CookSmart (18th Issue) Page12

EatSmart Recipes

 

Penne Pasta with Mushrooms and Tomato Garlic Sauce

"3 Less" and "More Fruit and Vegetables" Dish

 

Feature

Commercial tomato sauces are often high in salt. Make your own tomato sauce at home to reduce salt intake, thus lowering your risk of hypertension.

 

Danica YAU

Accredited Practising Dietitian (Australia), Editor of HKDA

 

Ingredients to serve 1

Penne pasta

150 g

Olive oil

1 teaspoon

Garlic, finely chopped

2 cloves

Onion, finely chopped

10 g

Assorted mushrooms, sliced

(King oyster mushrooms, fresh shittake mushrooms, white mushrooms)

100 g

Homemade tomato sauce

1 portion

Fresh flat-leaf parsley, finely chopped

1 tablespoon

 

Seasoning

Salt

2/5 teaspoon

Black pepper

Some

 

Homemade tomato sauce Ingredients: (for about 40 portion)

Onion, finely chopped

114 g

Tomatoes, peeled and seeded

4.6 kg

Olive oil

200 ml

 

Seasoning

Salt

30 g

Sugar

120 g

 

Homemade tomato sauce Cooking Method

  1. Heat oil in a pan. Sauté the onions until tender and caramelized
  2. Roughly chop the tomatoes. Add it to the onion. Reduce to low-heat, and simmer for 2.5 hours. Season with salt and sugar. Done

 

Penne Pasta with Mushrooms and Tomato Garlic Sauce Cooking Method

  1. Bring water to the boil. Add the pasta and cook until al dente. Strain and set aside.
  2. Heat oil in a pan. Sauté the garlic until the smell comes out. Add the onion and mushrooms and continue to sauté until browned. Stir in the tomato sauce and parsley.
  3. Finally, add the cooked pasta. Season with salt and pepper. Serve.

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