Chicken and pea pasta bake
This creamy chicken pasta bake is high in calcium, low in sodium and so easy to make. You'll please the toughest critics with this one.
Serves: 4
Time to make: 50 mins
Total cost: $12.80 / $3.20 per serve
(at time of publication)
Ingredients
- 250g macaroni pasta
- olive oil cooking spray
- 1 medium onion, finely chopped
- 1 small leek, trimmed, sliced thinly
- 1 cup frozen pea and corn mix
- 1 ½ cups shredded, skinless cooked chicken
- 2 tablespoons flour
- 375ml can light and creamy evaporated milk
- ½ cup reduced-fat cheddar cheese
- fresh oregano, chopped (optional)
Instructions
1 Preheat oven to 200°C. Cook pasta following packet directions. Drain. Set aside.
2 Meanwhile, spray a large non-stick frying pan with oil. Heat over a medium heat. Add onion and leek. Cook for 5 minutes, or until softened. Add vegetables and chicken. Cook for 3-4 minutes. Add flour. Stir to combine, then add milk and simmer for 1-2 minutes, or until warmed through. Add pasta. Toss to coat. Remove from heat.
3 Transfer pasta mixture to 4, 2-cup capacity ovenproof dishes. Sprinkle with cheese. Bake for 15-20 minutes, or until golden. To serve, sprinkle with oregano (if using).
Nutrition Info (per serve)
-
Calories 497cal
-
Kilojoules 2080kJ
-
Protein 36g
-
Total fat 13g
-
–Saturated fat 5g
-
Carbohydrates 65g
-
–Sugars 16g
-
Dietary fibre 5g
-
Sodium 250mg
-
Calcium 430mg
-
Iron 2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
