Whole Wheat Pasta with Tomato Sauce​

Yield: 8 Portions

Safety Tip

Often when we cook at home or eat in a restaurant, we have leftovers. To ensure that leftovers are safe to eat, make sure the food is cooked to a safe temperature and refrigerate the leftovers promptly. Not cooking food to a safe temperature and leaving food out at an unsafe temperature are the two main causes of foodborne illness. Safe handling of leftovers is very important to reducing foodborne illness.

Health Tip

Grains and starches are the main source of carbohydrates in our diet. These are rice, bread, and pasta. It is a source of fiber and vitamin B. It is recommended that half of the grains come from whole wheat, such as brown rice, whole wheat bread, and whole-wheat pasta.​

Ingredients :

For the Tomato Sauce:

• Olive oil 2 tsp
• Garlic (finely chopped) 1 tbsp onion (Finely Chopped) ¾ cup fresh tomato pulp 1 ½ cup Sugar 1 tsp
• Chili Powder ½ tsp
• Salt as required
• Corn flour 2 tsp (dissolved in 2 tsp water)
• Low fat milk ¾ cup

Other Ingredients:

• Whole wheat pasta (precooked) 2 ½ cups
• Olive oil 1 tsp
• Garlic (finely chopped) 2 tsp Dried oregano 1 tsp Chopped capsicum ¼ cup Mushroom ¼ cup
• Dry red chili flakes (paprika) 1 tsp
• Parmesan cheese ¼ cup
• Salt as required

Method:

For the Tomato Sauce

1. Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
2. Heat the olive oil on a broad pan, add the garlic and sauté on a medium flame for a few seconds.
3. Add the onions to the pan and sauté in a medium flame for 1 minute.
4. Add the fresh tomato pulp, sugar, chili powder to the pan , season with salt, mix well and cook on a medium flame for 2 to 3 minutes while stirring occasionally.
5. To the tomato sauce in the pam add the corn flour water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Once the cooking is over keeping the sauce aside.

For the Pasta

1. Heat the oil in a broad saucepan, add the garlic and oregano and sauté on a medium flame for few seconds.
2. To the above pan add the capsicum, mushroom and chili flakes. Mic well and sauté on a medium flame for 1 minute.
3. Add the cooked pasta and salt, mix well and cool on a medium flame for another 1 to 2 minutes, while stirring occasionally.
4. Cooked pasta should not be left out at room temperature for more than two hours to avoid bacterial growth.
5. Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally.
6. Quinoa and oats pancake with corn salsa is ready to serve.