Creamy lemon and vege pasta with Chicken Free Strips

Try this low calorie, creamy lemon and vege pasta with chicken free strips for your next quick meat-free lunch or dinner. Super easy and on the table in 25 minutes, high in iron and calcium with a gluten free option.

Serves: 4

Time to make: 25 mins

Ingredients

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2 cups wholemeal pasta (eg, penne)
spray oil
2 spring onions, chopped
1 clove garlic, finely chopped
3 courgettezucchiniXszucchini, summer squashX, finely sliced
1 bunch asparagus or green beans, sliced
200g pack vegetarian chicken alternative strips
1 cup low-fat plain yoghurt
zest and juice of 1 lemon (some zest reserved for garnish)
4 cups rocketarugulaX leaves
4 tablespoons grated parmesan, to garnish
½ cup fresh basil leaves, to garnish
black pepper, to season

Instructions

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Cook pasta according to packet instructions. Drain, reserving 1/2 cup pasta water.
While pasta is cooking, spray a pan with oil and set over a medium heat. Add spring onions, garlic, courgettes and asparagus. Stir-fry for 3-4 minutes, until veges are just tender. Add chicken alternative strips and stir to combine.
Add cooked pasta to pan, along with reserved pasta cooking water, yoghurt and lemon juice and zest. Reduce heat and stir, until well combined and pasta is coated with sauce. Add rocket and stir through.
Divide pasta between 4 serving bowls. Garnish with parmesan, basil, remaining lemon zest and a generous seasoning of black pepper.

Variations

Make it gluten free: Use gluten-free pasta.

Nutrition Info (per serve)

Calories 391 cal

Kilojoules 1640 kJ

Protein 27 g

Total fat 10 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 9 g

Dietary fibre 11 g

Sodium 490 mg

Calcium 370 mg

Iron 4 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.