Chicken & pasta salad
For a speedy, superhealthy supper this pasta dish is just the thing - save leftovers for lunch the next day
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat, Super healthy
- Heat oven to 220C/200C fan/gas 7. Mix the pepper and onion with 1 tsp oil and roast for 20 mins.
- Cook the pasta following pack instructions. Drain and set aside.
- Meanwhile put the chicken breasts between two sheets of cling film and bash with a rolling pin until they're about 1cm thick. Mix remaining oil, herbs, chilli and garlic then rub all over the chicken. Heat a griddle or barbecue and cook for 3-4 mins on each side.
- Slice the chicken on a board, scrape into the pasta with any juices, plus the roasted onion and pepper, cherry tomatoes, rocket, vinegar and seasoning. Toss together and eat warm or cold.
PER SERVING
470 kcalories, protein 44g, carbohydrate 64g, fat 6 g, saturated fat 1g, fibre 4g, sugar 7g, salt 0,26 g
Recipe from Good Food magazine, August 2011.
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http://www.bbcgoodfood.com/recipes/1508650/
http://www.bbcgoodfood.com/recipes/1508650/
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Ingredients
- 1 red pepper , deseeded and thickly sliced
- 1 red onion , thickly sliced
- 1 tbsp olive oil
- 300g penne or fusilli pasta
- 4 skinless chicken breasts
- 2 tbsp each chopped thyme and oregano
- pinch dried chilli flakes
- 2 garlic cloves , crushed
- 150g pack cherry tomatoes , halved
- 50g bag rocket
- 1 tbsp white wine vinegar
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With just 10 minutes prep before it goes in the freezer, this is a smart yet easy way to end a meal
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Low-fat, Super healthy
Ingredients
- 1 red pepper , deseeded and thickly sliced
- 1 red onion , thickly sliced
- 1 tbsp olive oil
- 300g penne or fusilli pasta
- 4 skinless chicken breasts
- 2 tbsp each chopped thyme and oregano
- pinch dried chilli flakes
- 2 garlic cloves , crushed
- 150g pack cherry tomatoes , halved
- 50g bag rocket
- 1 tbsp white wine vinegar
PER SERVING
470 kcalories, protein 44g, carbohydrate 64g, fat 6 g, saturated fat 1g, fibre 4g, sugar 7g, salt 0,26 g
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11 July 2011
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04 August 2011
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