Traditional creamy pasta dishes are very high in fat and kilojoules. A healthy alternative to cream is reduced fat evaporated milk with a little added cornflour to thicken. By including a meat or meat alternative, this dish provides four of the five food groups.  

Ingredients – serves 4

1 tbsp olive oil
6 spring onions, chopped
2 cloves garlic, crushed
4 short cut bacon rashers, chopped
1 head of broccoli, cut into florets
2 medium zucchinis, sliced
1 bunch spinach, roughly chopped
1 x 375g can reduced fat evaporated milk
3 tsp corn flour
250g dried pasta

Method

1. Cook pasta according to packet directions. Strain and set aside.
2. Heat oil in a fry pan. Add onion, garlic and bacon. Gently fry until bacon has browned.
3. Add broccoli and zucchini and stir fry for 2 minutes then add the spinach and stir fry for a further 1 minute.
4. Add ¾ of the can of evaporated milk and stir until it starts to simmer.
5. Place the corn flour in a small bowl and gradually add the remaining evaporated milk whilst mixing until it forms a smooth paste.
6. Add the corn flour mix to the simmering pan and stir continuously until the sauce thickens.
7. Pour the cooked pasta into the pan and mix through.
8. Serve with a sprinkle of parmesan cheese.

Option

Bacon can be replaced with chopped chicken thigh or salmon (canned, fresh or smoked).  To make this dish vegetarian replace bacon with tofu.

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