Pasta - quick casserole
Preparation time:
Recipe highlights Serves: 5
- Good source of folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Low salt
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Ingredients
- 1 onion, chopped
300 g lean lamb mince
2 zucchini, thinly sliced
1 carrot, thinly sliced
100 g button mushrooms, thinly sliced
1 X 400g can diced tomatoes
1 X 375g jar tomato-based pasta sauce
375 g cooked shell pasta
Sauce:
1 1/2 tablespoons cornflour
1 X 375mL can reduced fat evaporated milk
1/2 cup reduced fat grated tasty cheese
canola or olive oil spray
Cooking method
-
1. Preheat the oven to moderate (180°C). Spray a large pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft.
2. Add the mince and cook for about 5 minutes, or until browned, breaking up any lumps with a fork. Add the remaining ingredients, except the pasta. Bring to the boil, reduce the heat and simmer for 5 minutes.
3. Stir in the pasta and transfer to a 2 litre (8 cup) capacity casserole dish.
Sauce:
1. Put the cornflour into a small bowl and gradually add 1/3 cup milk, stirring until smooth.
2. Pour the remaining milk into a small pan over a low heat, gradually add the cornflour mixture and stir constantly until the sauce boils and thickens. Remove from the heat, add half the cheese and stir until melted.
3. Pour the sauce over the pasta mixture and sprinkle with remaining cheese. Bake for 25 minutes or until golden brown on top.
Notes: Use wholemeal pasta if you need to increase your fibre intake. Substitute other chopped vegetables as desired.
Most of the standard dried varieties of wheat pastas do not contain egg - but always check the ingredients list to be certain. Use egg free pasta if you are preparing food for people with an allergy to egg.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 307.60g | 100.00g |
| Energy (kJ) | 1584.05kJ | 514.97kJ |
| Protein (g) | 22.88g | 7.44g |
| Total fat (g) | 5.34g | 1.74g |
| - Saturated fat (g) | 2.01g | 0.65g |
| - Polyunsaturated fat (g) | 0.56g | 0.18g |
| - Monounsaturated fat (g) | 1.70g | 0.55g |
| Cholesterol (mg) | 41.40mg | 13.46mg |
| Carbohydrate-available (g) | 56.52g | 18.38g |
| CarbohydrateSE (g) | 56.20g | 18.27g |
| - Sugars (g) | 4.70g | 1.53g |
| Water (g) | 209.99g | 68.27g |
| Dietary fibre (g) | 5.27g | 1.71g |
| Thiamin (mg) | 0.16mg | 0.05mg |
| Riboflavin (mg) | 0.28mg | 0.09mg |
| Niacin (mg) | 6.66mg | 2.17mg |
| Niacin equivalents (mg) | 11.45mg | 3.72mg |
| Vitamin C (mg) | 20.81mg | 6.76mg |
| Total folate (ug) | 72.26ug | 23.49ug |
| Total vitamin A equivalents (ug) | 318.98ug | 103.70ug |
| Retinol (ug) | 1.80ug | 0.59ug |
| Beta carotene equivalents (ug) | 1904.26ug | 619.07ug |
| Sodium (mg) | 107.15mg | 34.83mg |
| Potassium (mg) | 634.10mg | 206.15mg |
| Magnesium (mg) | 55.29mg | 17.97mg |
| Calcium (mg) | 53.27mg | 17.32mg |
| Phosphorus (mg) | 319.64mg | 103.91mg |
| Iron (mg) | 3.74mg | 1.22mg |
| Zinc (mg) | 3.20mg | 1.04mg |
Contributed by:
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Source: Australian Institute of Sport (1999),
Survival for the fittest, Murdoch Magazines, NSW.
This recipe was orginally published as:
Quick pasta casserole
Recipe publication date on: 08/22/2001
Last reviewed on: 20/08/2014
