Tuscan Chicken with Pasta

Difficulty | Serves 4 | Book 4

Tuscan Chicken with Pasta
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1½ cups penne pasta
500g skinless chicken breasts
1 bunch fresh asparagus
cooking spray
2 teaspoons crushed garlic (in jar)
1 cup zucchini sliced
1 cup capsicum sliced
1 cup onion diced
2 x 425g cans crushed tomatoes
2 tablespoons no-added-salt tomato paste
2 teaspoons salt-reduced chicken stock powder
¾ teaspoon dried mixed herbs
2 tablespoons finely grated parmesan cheese (Kraft®)

Per serve
FatTotal4.7g
Saturated1.7g
Fibre6.3g
Protein37.7g
CarbsTotal36.2g
Sugar10.4g
Sodium408mg
Kilojoules1516 (cals 362)
GI RatingLow

Method

  1. Cook pasta as instructed on pasta packet, leave to one side.
  2. Cut chicken into bite sized pieces.
  3. Cut 3cms off ends of asparagus spears and throw ends away. Cut spears into 2cm pieces.
  4. Sauté garlic in a non-stick frypan that has been coated with cooking spray for 15 seconds then add diced chicken and cook for 3 minutes.
  5. Place asparagus, zucchini, capsicum and onion in with chicken and cook 2 minutes.
  6. Add all remaining ingredients to pan and bring to boil. Reduce heat and cook on slow boil for 5 minutes.
  7. Add cooked pasta and fold into ingredients.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen.

Dietitian's tip

By removing the skin from the chicken the amount of fat is reduced making it a suitable recipe for people with diabetes.

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