Chicken and vegetable risoni
Serves: 4
Time to make: 25 mins
Ingredients
- 2 cups risoni pasta or other small pasta shapes
- 2 tablespoons sun-dried tomato pesto
- olive spray oil
- 400g lean chicken, cut in strips
- 1 ½ teaspoons Tuscan seasoning
- 4 cups mushrooms, sliced or diced
- 4 tomatoes, chopped
- ½ cup frozen peas or peas and sweet corn mix
- 4 cups rocket
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Instructions
1 Cook pasta until tender. Drain. Toss in pesto then set aside.
2 Heat a non-stick frying pan with a little oil spray. Toss chicken in seasoning then cook until lightly golden. Add to pasta.
3 Wipe out pan and heat with a little more oil spray and add vegetables, except the rocket. Stir-fry for 4-5 minutes or until lightly cooked.
4 Return chicken to pan with pasta. Add rocket. Heat through. Season with pepper. Garnish with extra rocket or basil if preferred.
Variations
- Make it gluten free: Use gluten-free pasta, pesto and seasoning.
- For something different, swap Tuscan seasoning for dried mixed herbs.
HFG tip
To vary the texture in this dish, blend half the vegetables in a processor.
Nutrition Info (per serve)
-
Calories 576 cal
-
Kilojoules 2410 kJ
-
Protein 39 g
-
Total fat 10 g
-
Saturated fat 2 g
-
Carbohydrates 80 g
-
Sugar 6 g
-
Dietary fibre 7 g
-
Sodium 390 mg
-
Calcium 90 mg
-
Iron 3 mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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