Pasta with broccoli, peas and chicken
Nutrition Info.(per serve)
250g wholemeal spiral pasta
5 cups broccoli florets
1 cup frozen peas
1 tablespoon olive oil
2-3 cloves garlic, crushed
½ teaspoon chilli flakes
zest and juice of ½ lemon
300g cooked skinless chicken, shredded (see tips)
¼ cup chopped fresh flat-leaf parsley
4 cups baby spinach
¼ cup grated parmesan, to serve
Total fat 9g
Saturated fat 2g
Dietary fibre 11g
1 In a large pan of boiling water, cook pasta following packet instructions. Add broccoli and peas for the last 3 minutes of cooking time. Drain, reserving ¼ cup of pasta cooking water. Return pasta to the pan.
2 Meanwhile, in a large non-stick frying pan, heat oil over medium. Sauté garlic, chilli and lemon zest for 1 minute. Add chicken and heat for 1-2 minutes.
3 To the pasta pan, add the chicken mixture, parsley, spinach, lemon juice and 1-2 tablespoons of the reserved cooking liquid. Toss to combine. Divide pasta among 4 bowls, sprinkle with grated parmesan and season with cracked black pepper, to serve.
Make it gluten free: Use gluten-free pasta.
Use shredded skinless barbecue chicken, or substitute chicken with canned tuna in olive oil.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.