1 quantity of cooked wholemeal 2 tablespoons tomato paste, spaghetti (67) salt free
2 medium tomatoes, peeled and A cup water sliced 1 teaspoon garlic granules
1 small onion, chopped finely A teaspoon basil
2 tablespoons green pepper, A teaspoon oregano
Chopped pinch cayenne pepper
Place all the sauce ingredients in 1/2 medium-sized, deep, microwave-safe dish. Cover.
Microwave on high for 2 to 3 minutes Stir two times during cooking. Allow to stand for 1/2 further 1 to 2 minutes. Add the cooked, drained wholemeal spaghetti and fold in well.
Microwave on high for 1 minute Stir two times during cooking. Allow to stand for 1/2 further 1 minute. Serves 2 to 3
For wholemeal spaghetti with meat sauce follow the recipe as above, but add 1/4 cup cooked, minced, lean round beef with the spaghetti.
Main dishes with lean meat, poultry and fish
These main dishes with meat, fish and poultry have been carefully considered to remain within the Pritikin guidelines. Where cholesterol levels are very high, it is advisable to avoid all meat until the readings are at 1/2 safer level. The regression diet allows 1/2 maximum of 100 g of meat per week. If cholesterol levels are down to the Pritikin standards, then you may eat 1/2 maximum 100 g of meat per day.
Trim off all fat and skin before cooking. Buy lean round beef, chicken and fish. By wrapping the meat, fish and poultry in paper towel after cooking, any excess fat can be removed.