Italian Chicken Bake

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

Ingredients
Nutrition

½ cup raw macaroni pasta
250g skinless chicken breasts
¾ teaspoon crushed garlic (in jar)
cooking spray
¼ cup onion diced
½ cup red capsicum diced
⅓ cup celery diced
¾ cup zucchini diced
¾ cup canned no-added-salt diced tomatoes
½ cup water
1½ tablespoons no-added-salt tomato paste
½ teaspoon dried Italian herbs
1 teaspoon salt-reduced chicken stock powder
1½ tablespoons finely grated parmesan cheese (Kraft®)
pepper
⅓ cup (35g) Bega 50% reduced fat cheese freshly grated

Per serve
Fat	Total	7.7g
	Saturated	2.1g
Fibre		3.5g
Protein		41.4g
Carbs	Total	21.4g
	Sugar	4.8g
Sodium		352mg
Kilojoules		1426 (cals 341)
GI Rating		Low

Method

Preheat oven 180C fan forced.

Cook pasta as instructed on packet. Drain well and leave to one side.
Cut chicken into bite size pieces. Sauté chicken with garlic for 2 minutes in a non-stick frypan that has been generously with cooking spray.
Add onion, capsicum, celery and zucchini and cook for 3 minutes, stir frequently.
Add canned tomato, water, tomato paste, herbs, stock powder and parmesan, combine well. Bring to boil, add pasta, combine well, boil for 2 minutes. Pepper to taste.
Pour mixture into a small casserole or lasagne dish, sprinkle with grated cheese. Bake 30 minutes or until cheese has melted and browned.

Suitable to be frozen.

Dietitian's tip

This low GI meal is recommended if you have diabetes and/or are aiming to lose weight. This meal will keep you fuller longer than a similar high GI meal.