You can eat healthily on a low budget. That is the message behind the Change4Life Supermeals booklet, published as part of a Welsh Government public health initiative. I have arrived at Day 4 of my challenge to try out all 14 recipes in the booklet. It’s time for perfect pasta with tomato sauce.
I must say that pasta has probably come around again a little too quickly for our liking (although, as we discovered yesterday, the booklet is not designed as a day-to-day eating programme). However, if money was really tight, then I would probably go down the pasta route and we would be eating more pasta meals.
The recipe as written in the booklet (see below) is a basic pasta sauce, and if you were cooking this repeatedly you may want to vary it a little each time. For example, you could go to town on the fresh herbs to garnish or add an unusual seasonal ingredient. In February, fresh herbs in the garden are a little scarce (although I did harvest some potted oregano for this), so I went for the latter choice.
perfect pasta with tomato sauce
The ingredients: 1 tsp oil, 1 onion finely chopped, 1 garlic clove finely chopped, 400g tin tomatoes, 2 tbsp tomato puree, 2 tsp dried mixed herbs, black pepper, 350g dried spaghetti, fresh basil or chopped herbs to garnish.
The method: Fry onion and garlic. Add tomatoes, tomato puree, herbs and pepper. Simmer 15 minutes until thick. Cook spaghetti and drain, serving with sauce and fresh herbs to garnish.
The perfect pasta with tomato sauce should contain around 343 kcals a portion (if you follow the booklet recipe – more if you start adding things like chestnuts).
Day 1 (Introduction)
Day 2 (Pitta Pizzas)
Day 3 (10-min chicken noodle dinner)