Mighty Green Pasta with Pan-fried Taukwa

Recipe is contributed by Ms Alyssa Chee, former Dietitian at the Singapore Heart Foundation

This delicious vegetarian dish is packed with fibre and good fats! Avocado is rich in mono-unsaturated fat, making it a better alternative to butter and cream. You may replace taukwa with lean skinless chicken.

Serves: 4

Ingredients:

• Wholemeal pasta, 300g
• Ripe medium avocados (seed and skin removed), 1.5
• Baby spinach, 3 cups
• Fresh basil leaves, ½ cup
• Garlic, 2 cloves
• Lemon juice, 2 tbsp
• Lower sodium salt (Optional), 1 tsp
• Taukwa, 4 pcs
• Oil (soybean/rice bran/peanut oil), 1 tsp
• Cherry tomatoes (halved) (Optional), ½ cup

Method

1. Boil pasta according to package instructions.
2. Pan-fry or air-fry taukwa with ½ teaspoon of oil until the exterior is slightly brown.
3. Heat ½ teaspoon of oil in frying pan and add in the baby spinach and basil. Cook till soft.
4. In a food processor, combine the avocados, baby spinach, basil, garlic, lemon juice and salt and blend into a chunky puree. If needed, add a few tablespoons of hot water from the boiling pasta to make the puree smoother.
5. In a large bowl, combine the pasta, avocado puree and cherry tomatoes. Mix well.
6. Plate the pasta and taukwa into 4 portions.
7. Serve immediately.

Nutrients per serving
Energy: 500 kcal
Protein: 28g
Total Fat (Saturated Fat): 17g (3g)
Cholesterol: 0mg
Carbohydrate: 58g
Sodium: 515mg
Dietary Fibre: 13g