Great tasting, high in lean protein and Antioxidants in the form of Lycopene.
Lycopene is found in tomatoes large amounts. Cooking tomatoes releases the lycopene, as lycopene is fat-soluble, adding a small amount of olive oil to your pasta once cooked will help enhance absorption. Substituting wholewheat pasta will increase the fiber content of the dish.
Serves 4 – Served with a green salad
1 clove garlic crushed
2 stalks of Celery
2 Tbsp Rice Bran oil
1 teaspoon dried Thyme
2 cans of tomatoes (combination of chopped, pureed, pasta sauce or whole- choose based on preference) (low salt for healthier option)
2 cans of water
1 tsp of Sugar
Cracked Pepper to taste
1 can of Chickpeas drained and rinsed
1 grated carrot
1 grated zucchini
500g minced Chicken
3 Tbsp Breadcrumbs
3 Tbsp Parmesan
2 Tbsp of garlic celery and onion
1 tsp Worcestershire sauce
1/2 tsp dried thyme
Served with 2 thirds of a 500gm bag of Penne or Rotini Pasta, 2 Tbsp of Olive oil.
- Blitz Garlic Celery and onion to pulp in food processor (reserve 2tbs for meatballs).
- Warm oil and add pulp and thyme – cook moderate/low heat stirring occasionally for 10 minutes.
- Add tomatoes plus water, season with sugar salt and pepper let come to light boil then turn down and simmer gently.
- Mix meat ball mixture – don’t overmix.
- Small meatballs, use a large teaspoon, rolling into a ball with wet hands.
- Drop into simmering sauce cook for 20 minutes.
- Add Chickpeas to sauce.
- Optional Add grated Carrot and Zucchini, cook for a further 10 minutes.
- Serve with Pasta and Parmesan cheese.