Weekly Meal Plan – Sample Recipe – Farfalle with Spring Vegetables
Farfalle / Chicken Caeser Salad / Spiced Pork with Rice Pilaf / African Lamb Stew
Farfalle with Spring Vegetables
Ingredients
- 300 g farfalle pasta
- 4 tbsp olive oil
- ½ leek - sliced finely
- 3 garlic cloves - crushed
- 2 bunches asparagus - thinly sliced on the bias
- 1 zucchini - cut in half lengthways and thinly sliced
- ½ cup peas
- 1 lemon - zest and juice
- 2 tbsp pine nuts - toasted
- 2 tbsp basil - chopped
- 2 tbsp mint - chopped
- 2 tbsp parsley - chopped
- 2 tbsp chives - chopped
- ¼ cup parmesan - grated
Instructions
PREP
- slice leek, asparagus and dice zucchini
MAKE
- Cook the farfalle in a large pot of boiling salted water for 10 minutes.
- Heat 2 tablespoons of olive oil in a large fry pan on the stove. Add the garlic and lemon zest and cook for 1 minute. Add the leek and cook for another minute. Add asparagus and zucchini. Toss to combine and cook for 3-4 minutes. Add peas.
- Drain pasta and add to pan along with the juice of half a lemon, the rest of the oil, herbs and parmesan. Toss to combine. Season with salt and pepper.
SERVE
Tips and Variations
GLUTEN FREE - Use GF pasta
SHORTCUTS AND SWAPS - use whatever herbs you have leftover from other dishes, don't feel like you have to buy them all.
Nutrition
Calories: 554kcal | Carbohydrates: 75g | Protein: 20g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Cholesterol: 4mg | Sodium: 125mg | Potassium: 932mg | Fiber: 10g | Sugar: 10g | Vitamin A: 2589IU | Vitamin C: 50mg | Calcium: 191mg | Iron: 7mg
