SHOPPING LIST: Cooking Skills: Pasta 1, Chapter 6 (Meat and Fish Sauces)

Specialist items: raw peeled king prawns are in the fish aisle or freezer section; good pork sausages from the butcher or fresh meat aisle. Lean beef mince is labelled 5% or 10% fat.

Tuna and tomato pasta (2 portions)
[ ] 150 g dried spaghetti (75 g per portion)
[ ] 1 tbsp olive oil
[ ] 2 garlic cloves, sliced
[ ] ¼ tsp dried chilli flakes
[ ] 400 g tin chopped tomatoes
[ ] 145 g tin tuna in olive oil or spring water, drained
[ ] 1 tbsp capers, rinsed
[ ] 1 tbsp chopped flat-leaf parsley
[ ] ½ lemon, zest only

Garlic prawn pasta (1 portion)
[ ] 75 g dried linguine
[ ] 120 g raw peeled king prawns
[ ] 1 tbsp olive oil
[ ] 2 garlic cloves, sliced
[ ] ¼ tsp dried chilli flakes
[ ] 1 tsp butter
[ ] 6 cherry tomatoes, halved (optional)
[ ] ½ lemon, zest and a squeeze of juice
[ ] 1 tbsp chopped parsley

Sausage and fennel pasta (2 portions)
[ ] 150 g dried rigatoni or penne (75 g per portion)
[ ] 3 good pork sausages (about 200 g), skins removed
[ ] 1 tsp olive oil
[ ] 1 small onion, finely chopped
[ ] 1 garlic clove, sliced
[ ] ½ tsp fennel seeds, lightly crushed
[ ] 400 g tin chopped tomatoes
[ ] 1 tbsp chopped parsley
[ ] 15 g parmesan, grated

Slow beef ragù (6 portions of sauce)
[ ] 500 g lean beef mince (5 to 10% fat)
[ ] 1 tbsp olive oil
[ ] 1 onion, very finely chopped
[ ] 1 carrot, finely diced
[ ] 1 celery stick, finely diced
[ ] 2 garlic cloves, crushed
[ ] 2 tbsp tomato purée
[ ] 400 g tin chopped tomatoes
[ ] 200 ml hot reduced-salt beef stock
[ ] 100 ml whole milk
[ ] 1 bay leaf
[ ] 1 tsp salt
[ ] 1 pinch nutmeg
[ ] Freezer tubs or bags, plus 75 g pasta per portion served

For the experiments
[ ] Extra mince and ingredients for two half-batches of ragù (milk vs no milk)
[ ] Extra mince for a browned vs unbrowned comparison