{"id":7660,"date":"2022-01-07T08:10:17","date_gmt":"2022-01-07T08:10:17","guid":{"rendered":"https:\/\/blogs.cardiff.ac.uk\/alumni\/?p=7660"},"modified":"2023-03-22T13:01:08","modified_gmt":"2023-03-22T13:01:08","slug":"recipes-for-success-low-fat-baked-mostaccioli","status":"publish","type":"post","link":"https:\/\/blogs.cardiff.ac.uk\/alumni\/2022\/01\/07\/recipes-for-success-low-fat-baked-mostaccioli\/","title":{"rendered":"Recipes for Success: Low-fat baked mostaccioli"},"content":{"rendered":"

Recipes for Success is a series of recipes from experts in the food and drink industry. Originally created as a recipe book for new students, alumni chefs, food bloggers and restauranteurs generously share their delicious, easy-to-make recipes. Find out more about our kitchen savvy Cardiff alumni while making something yummy!\u00a0<\/strong><\/em><\/p>\n

Meet the chef\u00a0<\/strong><\/h3>\n

\"\"<\/p>\n

Laura Graham (BA 2008)<\/strong> worked as a head chef on private superyachts and is now the director and head chef at The Tidy Kitchen<\/a>, a catering company that uses locally sourced food to make nutritional meals. Laura studied English Literature at Cardiff and lived on pasta as a student.<\/p>\n

\u201cA constant in our evening meal range was always pasta. Versatile and inexpensive, it used to form the base of many a meal held in Talybont North. Great for sharing, you can use a bag of fresh green salad leaves or add some garlic bread on the side to feed a group before an evening out or to refuel post sport event.\u201d<\/p>\n

Let’s get cooking…<\/strong><\/h3>\n

Shopping list\u00a0<\/b>\u00a0<\/strong><\/p>\n

Serves 4<\/p>\n

225g of penne pasta<\/p>\n

(wholemeal will fill you up for longer)<\/p>\n

2 tablespoons of olive oil<\/p>\n

1 white onion, finely chopped<\/p>\n

2 cloves of garlic crushed<\/p>\n

500g of beef mince (500g of Quorn mince for vegetarians)<\/p>\n

2 tins of chopped tomatoes<\/p>\n

1 tablespoon of tomato puree<\/p>\n

1 teaspoon of chilli flakes<\/p>\n

1 teaspoon of salt<\/p>\n

Pepper<\/p>\n

Grated parmesan\/cheddar<\/p>\n

What you\u2019ll need<\/strong><\/p>\n

Saucepan<\/p>\n

Colander or sieve<\/p>\n

Frying pan<\/p>\n

Baking dish<\/p>\n

Method <\/strong><\/p>\n

Step 1<\/strong><\/p>\n

Preheat the oven to 200\u00b0C. Cook pasta in salted water until soft (check pack details to make sure). Drain and leave to cool.<\/p>\n

Step 2<\/strong><\/p>\n

In a hot frying pan, brown mince (or Quorn) until cooked through, pop in a bowl to one side, draining and discarding any fat from the mince.<\/p>\n

Step 3<\/strong><\/p>\n

In the same frying pan, add onions over a low heat for 10 minutes until soft. Add garlic and cook until fragrant. Add tomato puree and cook for 30 seconds.<\/p>\n

Step 4<\/strong><\/p>\n

Add chopped tomatoes, chilli flakes and browned meat and cook over a higher heat for 15 minutes to remove acidity from the tomatoes and let the sauce thicken. Season with salt and pepper and (if using) stir in kale, peas and spinach.<\/p>\n

Step 5<\/strong><\/p>\n

Add this sauce to the cooked pasta and then spread a layer on the bottom of the baking dish. Sprinkle with parmesan or cheddar.<\/p>\n

Step 6<\/strong><\/p>\n

Bake in preheated oven until golden brown for about 15 minutes.<\/p>\n

Optional <\/strong><\/p>\n

Chuck in a handful of frozen peas, spinach, or kale to make this a super healthy dish. For vegan options, use tofu instead of beef and vegan cheeses.<\/p>\n

 <\/p>\n

\"\"<\/p>\n

Our alumni tester, Kate Morgan (BA 2017, MA 2020), says\u2026<\/strong><\/h3>\n

\u201cI\u2019m not much of a cook, and I\u2019m training for the Cardiff Half Marathon (go #TeamCardiff!)<\/a> so I need easy and filling meals. This was perfect. If there are leftovers, it\u2019s delicious reheated the next day.\u201d<\/p>\n

\u00a0<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"Laura Graham (BA 2008) worked as a head chef on private superyachts and is now director and head chef at The Tidy Kitchen. For our 'Recipes for Success' series she shares her recipe for low-fat baked mostaccioli; an inexpensive pasta dish which works perfectly before an evening out, or to refuel post sport event.","protected":false},"author":904,"featured_media":7756,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39,209],"tags":[],"class_list":["post-7660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiff-connect","category-recipes-for-success"],"meta_box":[],"_links":{"self":[{"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/posts\/7660","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/users\/904"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/comments?post=7660"}],"version-history":[{"count":38,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/posts\/7660\/revisions"}],"predecessor-version":[{"id":7880,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/posts\/7660\/revisions\/7880"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/media\/7756"}],"wp:attachment":[{"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/media?parent=7660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/categories?post=7660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.cardiff.ac.uk\/alumni\/wp-json\/wp\/v2\/tags?post=7660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}