take fee pasta or beef Mediterranean pageant

This take on a traditional Mediterranean dish is budget friendly, tasty, an awesome supply of protein and packed full of veggies to help you get your five a day.
Serves: 2
Time: 30 minutes
elements
225g lean beef, cut into strips
200g dry, wholewheat pasta
1 garlic clove, overwhelmed
1 pink pepper, sliced
1 courgette, chopped
100g mushrooms, sliced
225g can of chopped tomatoes
1 tbsp tomato ketchup
dried mixed herbs

The reference intake of an average grownup is 8400kJ/2000kcal an afternoon for a lady and 10,500kJ/2500kcal a day for a person.
technique
1. In a saucepan or wok, fry the meat and garlic for 4 to 5 minutes until browned. You have to now not want to apply any oil.
2. add the pepper, courgette and mushrooms and stir-fry for two mins. Stir in chopped tomatoes, ketchup and herbs, and season to flavor. carry to the boil and simmer for five minutes.
three. cook dinner the pasta according to the commands on the packet. Drain it and stir into the sauce.
nutrients records
Nutrient
per 100g
in keeping with 527g serving
power
402kJ/96kcal
2113kJ/503kcal
Protein
7.6g
40.0g
Carbohydrate
11.8g
sixty two.2g
(of which sugars)
1.6g
eight.6g
fat
2.3g
12.3g
(of which saturates)
zero.9g
4.7g
Fibre
1.1g
6g
Sodium
zero.06g
zero.34g
Salt
0.2g
0.9g
allergic reaction recommendation
This recipe consists of wheat (gluten).
Tomato ketchup consists of wheat (gluten) in the vinegar and can occasionally contain celery.
geared up-made sauces can comprise a spread of allergens, so usually test the label.
a few pasta contains egg.
food safety pointers
usually wash your hands, paintings surfaces, utensils and reducing forums earlier than you start getting ready meals and after dealing with uncooked meat.
keep uncooked meat faraway from equipped-to-eat meals such as salad, fruit and bread.