Mediterranean Chicken Pasta

Quick and easy and ready in 30 minutes.  A perfect pasta dish for busy family life!  Serve with a handful of baby spinach and basil and lots of black pepper.  Peppers are a great source of vitamin C and whole wheat pasta is high in fibre and will keep you fuller for longer!


You will need...

Equipment
Large saucepan
Large frying or sauté pan with a lid

Ingredients
200g whole wheat penne pasta
1 tbsp olive oil
1 red onion, finely diced
2 garlic gloves, peeled & bashed
4-5 chicken fillets, cut into small chunks
1 red pepper, finely diced
1 orange or yellow pepper, finely diced
1 courgette, finely diced
1 tin plum tomatoes (not chopped)
2 tbsp pesto
1 tbsp Mediterranean herbs
Large handful of baby spinach
Handful of fresh basil
1 tbsp extra virgin olive oil (for drizzling over the pasta)
1-2 tbsp Parmesan (optional)


To make...

Serves 4-6
  1. Half fill your pan with boiling water, bring to the boil and add your pasta, bring to boil and then simmer for 10-12 minutes
  2. While the pasta is cooking, gently fry the onion for a few minutes, add the garlic and give it a good stir
  3. Add the diced chicken, lightly season and cook for 5 minutes, stirring occasionally
  4. Check the pasta by taking a tube out and testing it, it should be al dente by now but if not cook for another minute or so.  Once cooked, drain the water and drizzle with extra virgin olive oil and give it a good shake in the pan.  Put the lid on and leave to rest at the back of the hob
  5. Add the peppers and courgettes to the chicken pan and give it a good stir through
  6. Add the plum tomatoes and gently break them up with a spoon
  7. Add the pesto and Mediterranean herbs and stir everything so its fully combined with the chicken and vegetables
  8. Bring to boil and simmer for 10-15 minutes or until the chicken is completely cooked through
  9. Turn the heat off and pour in the pasta, then add a large handful of baby spinach and a handful of basil
  10. Serve with freshly milled black pepper and a sprinkle of parmesan if using
  11. This pasta dish is delicious served cooled

Nutritional Info
Per Serving
220g kcal | 5.1g fat | 0.9g saturates | 16g carbs | 6.3g sugars | 4.2g fibre | 25g protein | 0.33g salt

LOW CAL | LOW FAT | LOW SATS | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER | MANGANESE | VITAMIN A | VITAMIN E | THIAMIN | VITAMIN B | FOLATES | VITAMIN C


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