• prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Summary

    Make three lunchbox pasta meals in one go to save you time midweek. They're nutritious and healthy with variations using salmon, chicken and aubergine

    Ingredients

    • 2 red onions, halved and thinly sliced
    • 150g wholemeal penne
    • 1 lemon, zested and juiced Lemon le-monOval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
    • 1 tbsp rapeseed oil, plus a little extra for drizzling Rapeseed oilIf you want a light alternative to other cooking oils, rapeseed is a great choice and has…
    • 2 large garlic cloves, finely grated
    • 30g pack basil, chopped, stems and all Basil ba-zilMost closely associated with Mediterranean cooking but also very prevalent in Asian food, the…
    • 1/2 red pepper, sliced
    • 1 salmon fillet Salmon sam-onWith its delicate, sweet flesh and wide availability, salmon is one of the most popular fish.…
    • 1 tsp capers Capers kay-perCapers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…
    • big handful rocket Rocket roh-ketRocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…
    • 1 large courgette, sliced Courgette corr-zjetThe courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…
    • 1 skinless chicken breast fillet, thickly sliced (150g) Chicken chik-enChicken's many plus points - its versatility, as well as the ease and speed with which it…
    • 2 tsp pesto Pesto Pess-tohPesto is a generic Italian name for any sauce made by pounding ingredients together.The…
    • 5 large cherry tomatoes, halved (80g) Tomato toe-mart-ohA member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
    • 1 small aubergine, sliced then diced (about 275g) Aubergine oh-ber-geenAlthough it's technically a fruit (a berry, to be exact), the aubergine is used as a…
    • 5 large cherry tomatoes, quartered (80g) Tomato toe-mart-ohA member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
    • 5 kalamata olives, halved Olive ol-liv Widely grown all over the Mediterranean, where they've been cultivated since biblical times…

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2616 % Daily Value *
    • Total Fat: 109 g 168.17%
    • Saturated Fat: 20 g 97.75%
    • Trans Fat: 0 g %
    • Cholesterol: 377 mg 125.55%
    • Sodium: 3606 mg 150.24%
    • Calcium: 1808 mg 180.77%
    • Potassium: 3674 mg 104.96%
    • Magnesium: 0 mg 0%
    • Iron: 37 mg 203.83%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 220 g %
    • Dietary Fiber: 32 g 128.28%
    • Sugar: 30 g
    • Protein: 181 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 10 g
    • Omega 6 Fatty Acid: 6 g
    • Vitamin A 55.47%
    • Vitamin C 60.95%
    • Vitamin D 1.88%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat13
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch11
    • Exchange - Vegetables9
    • Exchange - Lean Meat20
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total10 oz-eq
    • MyPlate - Vegetable Total6 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total21 oz-eq

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