One Pot Pork and Vegetable Pasta (Diet)

Ingredients

• 800g raw uncrumbed pork schnitzel, visible fat trimmed, finely chopped or minced at home
• 5ml neutral oil, measured total — staple
• 150g onion, diced — staple
• 9g garlic, crushed (about 3 cloves) — staple
• 120g spinach, washed and cooked through
• 3g dried Italian herbs (about 1 Tbsp) — staple
• 1g chilli flakes, optional — staple
• 15g tomato paste
• 400g canned chopped tomatoes
• 500ml beef stock — staple
• 250ml pasteurised Pams Trim Milk
• 200g dry penne pasta
• 20g grated hard cheese — staple
• 200g carrot, grated
• 200g courgette, grated
• 200g mushrooms, finely chopped

Add this — Thanja

• 60g additional dry penne, cooked separately
• 40g additional grated hard cheese, for her portions only

Quantities below are for her two serves of the four-serve batch; keep separate from Declan’s portions. Adds per Thanja serve: ~189 kcal, 7.0g fat, 21.9g carbs.

Method

1. Finely chop or pulse the raw uncrumbed pork schnitzel after trimming visible fat. Brown in the measured oil in a deep non-stick pan; add water to prevent sticking.
2. Add onion, carrot, courgette and mushrooms. Cook until softened, then stir in garlic, Italian herbs, optional chilli flakes and tomato paste.
3. Add chopped tomatoes, stock, skim milk and the measured dry pasta. Simmer, stirring, until pasta is tender; add boiling water as needed.
4. Stir in spinach and cook until thoroughly wilted. Cook mince through to 75°C. Stir in the reduced amount of hard cheese and divide into four portions.
5. Before serving, split the shared batch into four equal base portions. Keep two for Declan; add the listed extras only to Thanja’s two portions. Cook extra rice/pasta separately and divide the add-ons equally.

Notes

- No lean-labelled pork mince was found: uncrumbed pork schnitzel replaces the old generic mince. Do not bread or fry it as a cutlet; trim and finely chop it for the sauce. - Cook Thanja’s extra 60g penne separately and add it and the extra cheese only to her two portions. The shared base stays at 200g dry pasta and 20g hard cheese. - The smallest suitable trim milk found is 1L; this recipe needs 250ml, leaving 750ml. Use within the milk label’s storage period; acquisition is not recorded until purchase is confirmed. - Macros are estimates for the entire served plate including carbs and all measured oil; Thanja’s add-ons are excluded from Declan’s front-matter macros. The CLI does not expose nutrition labels; check pack fat/protein and revise estimates if they differ. Breast uses 23g raw protein/100g, trimmed pork 21g/5g fat, premium beef 21.5g/5g fat. No label verification is claimed. - Cook all meat to 75°C and all vegetables through. Cool leftovers promptly; refrigerate or freeze promptly and reheat piping hot. Freeze later portions rather than refrigerating the full week.