Name: One-pot pasta with beef and capsicum
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: Serves 4 (or 2 with leftovers)
Ingredients: 2 tbsp olive oil; 2 brown onions, chopped; 500g extra lean beef mince; 2 capsicums, finely chopped; 3 cloves garlic, chopped; 1 tbsp thyme leaves; 2 tbsp smoked paprika; 400g can no-added-salt chopped tomatoes; 2 tbsp passata; 800ml boiling water; 2 tsp salt-reduced stock powder or gluten-free stock; 180g wholemeal dried penne or gluten-free penne

This simple yet tasty one-pot pasta dish is quick enough for a weeknight dinner, and leaves you with enough leftovers for a couple of lunches during the week. We’ve provided a gluten-free and a lower carb option, plus it comes in at under $5 per serving, so your hip pocket will be happy too!

Did you know?

Allowing cooked pasta to cool down, then reheating it (as you would do here with the leftovers), causes your body to treat it as fibre (resistant starch) rather than a carb. This causes a smaller blood glucose peak and also fewer calories are absorbed. And the pasta still tastes delicious when reheated, so it’s a win-win!

Ingredients

2 tbsp olive oil

2 brown onions, chopped

500g extra lean beef mince

2 capsicums, finely chopped

3 cloves garlic, chopped

1 tbsp thyme leaves

2 tbsp smoked paprika

400g can no-added-salt chopped tomatoes

2 tbsp passata

800ml boiling water

2 tsp salt-reduced stock powder or gluten-free stock

180g wholemeal dried penne or gluten-free penne

Method

Heat the oil in a large saucepan over medium heat. Add the onions and cook, stirring often, for 10 minutes or until golden. Add the mince and cook, breaking apart any lumps with a wooden spoon, for 2-3 minutes or until the mince is browned. Stir in the capsicum and cook, stirring often, for 5 minutes.

Add the garlic, thyme and paprika to the pan. Stir well. Add the tomatoes, tomato purée and stock and bring to the boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes. Add the penne, put the lid back on and return to the boil. Reduce the heat to medium-low and simmer for a further 12 minutes or until the penne is tender. Set aside to stand for 5 minutes.

Divide half the pasta between two serving plates and serve.

Leftovers

Leave the remainder of the pasta to cool. Transfer to an airtight container and keep in the fridge for up to 4 days. Reheat in a pan over a low heat, or gently in the microwave, with a splash of water until piping hot.

PER SERVE 2120kJ (506Cal), protein 40g, total fat 17g (sat. fat 4g), carbs 42g, fibre 14g, sodium 394mg • Carb exchanges 3 • GI estimate low • Gluten-free option
Nutritional info

Lower-carb option

Replace the penne with 180g Atkins Low Carb Penne, cooked following packet instructions.

PER SERVE 2110kJ (506Cal), protein 57g, total fat 17g (sat. fat 5g), carbs 25g, fibre 15g, sodium 412mg • Carb exchanges 1½ • GI estimate low • Lower carb
Lower carb nutritional info