Starchy foods, like pasta, should form a part of most meals and are a major source of energy.

What makes this a good choice?

Adding legumes, like baked beans, adds an economical source of good-quality protein and energy, and are rich in dietary fibre, generally low in fat and virtually free of saturated fatty acids. Chicken is another source of good quality protein. In South Africa, eight micronutrients, namely vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, iron and zinc, have been identified as lacking in the population’s diet. Animal-sourced food is a particularly rich source of these nutrients.

Items and Energy Value

  • Pasta Salad (Recipe)
  • 60g Grilled Chicken Breast

Serves 4

kcal/kJ per serving
370/1547

Ingredients

  • 500ml cooked durum noodles, any shape (2 cups) (250ml uncooked pasta [1 cup])
  • 1 tin baked beans in tomato sauce (410g)
  • ½ green sweet pepper, seeded and very finely chopped
  • ½ small onion, peeled and very finely chopped
  • 2 large tomatoes, diced
  • 250ml cabbage, preferably red, finely shredded (1 cup)
  • 2.5ml salt (½ tbsp.*)
  • 60ml Canola mayonnaise or reduced oil pesto mayonnaise (4 tablespoons)
  • 60ml tomato sauce or chutney (4 tablespoons)
  • 30ml parsley, freshly chopped (2 tablespoons)
  • Freshly ground black pepper (optional)
  • Lettuce or baby spinach leaves (optional)

Method

  1. Mix the cooked pasta with the baked beans.
  2. Add the finely chopped green pepper, onion, tomatoes, cabbage, tuna and salt. Mix lightly.
  3. Mix the Canolal mayonnaise or reduced pesto mayonnasie with the tomato sauce or chutney and the parsley and spoon over the salad. If the dressing is a little stiff, add 15-30 ml (1-2 tbsp.*) skimmed milk to thin it.
  4. Season to taste with pepper.
  5. Serve chilled, on a bed of shredded lettuce or baby spinach leaves, if you prefer.
  6. Add grilled and sliced chicken breast

*tablespoon