Pasta with tomato, silverbeet and beef strips
Preparation time:
Makes: 2
Recipe highlights
- Good source of fibre, folate
- Suitable to microwave
- Suitable to freeze
- Store in freezer (under -18°C); Store covered in fridge (under 5°C); Store in airtight container
- Dairy free
- Egg free
- Low salt
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Ingredients
- 200 g penne pasta
400 g can of chopped tomatoes (no added salt)
1 clove garlic, crushed
1 small onion, sliced
4 silverbeet leaves, de-veined and thinly sliced
200 g lean beef strips, chopped into thirds
chopped parsley, basil, chives, to taste
10 ml olive oil
Cooking method
-
1. Put water for pasta on to boil. Prepare silverbeet, onion, garlic and herbs and put into a bowl.
2. Cook pasta following instructions on packet and at the same time start sauce.
3. In a wok or frypan, lightly fry onion and garlic with the olive oil. Add beef strips before garlic goes brown.
4. Stir until sealed and add tomato and ½ a tin of water. Cook for about 10 minutes and add chopped herbs and silverbeet. Drain pasta and add to sauce. Stir through and serve.
Notes: Serve with a green salad and some nice, crusty wholegrain bread. Sprinkle with
parmesan cheese if desired.
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) | 462.07 | 100.00 |
| Energy (kJ) | 2356.15 | 509.91 |
| Protein (g) | 35.22 | 7.62 |
| Total Fat (g) | 10.73 | 2.32 |
| -Saturated Fat (g) | 2.85 | 0.62 |
| -Polyunsaturated Fat (g) | 1.14 | 0.25 |
| -Monounsaturated Fat (g) | 5.40 | 1.17 |
| Cholesterol (mg) | 59.00 | 12.77 |
| Carbohydrate (g) | 76.22 | 16.50 |
| -Sugars (g) | 7.48 | 1.62 |
| Starch (g) | 68.53 | 14.83 |
| Water (g) | 320.85 | 69.44 |
| Alcohol (g) | 0.00 | 0.00 |
| Dietary Fibre (g) | 8.03 | 1.74 |
| Thiamin (mg) | 0.21 | 0.05 |
| Riboflavin (mg) | 0.31 | 0.07 |
| Niacin (mg) | 7.16 | 1.55 |
| Niacin Equivalents (mg) | 13.85 | 3.00 |
| Vitamin C (mg) | 31.82 | 6.89 |
| Total Folate (ug) | 133.86 | 28.97 |
| Total Vitamin A Equivalents (ug) | 193.00 | 41.77 |
| Retinol (ug) | 1.00 | 0.22 |
| Beta Carotene Equivalents (ug) | 1153.57 | 249.65 |
| Sodium (mg) | 171.52 | 37.12 |
| Potassium (mg) | 1008.76 | 218.31 |
| Magnesium (mg) | 83.86 | 18.15 |
| Calcium (mg) | 116.12 | 25.13 |
| Phosphorus (mg) | 422.28 | 91.39 |
| Iron (mg) | 5.03 | 1.09 |
| Zinc (mg) | 5.27 | 1.14 |
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Source: Modified from the original recipe by Gavin Cardile, Christian College. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.
This recipe was orginally published as:
Easy tasty beef strips with pasta
Recipe publication date on: 11/15/2007
Last reviewed on: 11/06/2015
