Creamy spring chicken pasta

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

A diabetic-friendly, creamy chicken pasta, this recipe is high in calcium, iron and fibre. It's ready in just 20 minutes and has 2 daily serves of vegetables. Make it as a healthy lunch or dinner meal. It includes a gluten-free option.

Serves: 2

Time to make: 20 mins

Ingredients

More weights & measures

100g wholemeal pasta (eg. spaghetti)
spray oil
150g skinless chicken breast, sliced in 2cm pieces
2 spring onions, thinly sliced
1 clove garlic, finely chopped
2 cups small broccoli florets
½ cup frozen peas, defrosted
2 cups roughly chopped spinach
½ cup low-fat plain yoghurt
1 tablespoon Dijon mustard
freshly ground black pepper
chopped fresh Italian parsley (optional)

Instructions

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Cook pasta according to packet instructions. Drain, reserving 1/2 cup cooking water.
While pasta is cooking, spray a pan with oil and set over a medium-high heat. Add chicken and cook, stirring, for 2 minutes. Add spring onion, garlic and broccoli and stir-fry for 5 minutes. Add peas and spinach and stir until spinach is wilted. Add drained pasta.
In a small bowl combine yoghurt and mustard. Add yoghurt mixture and reserved pasta water to chicken and pasta mix. Stir well to combine and coat pasta. Return to heat briefly to thicken sauce.
Season pasta with black pepper and garnish with fresh parsley, if desired.

Variations

Make it gluten free: Use gluten-free pasta and check mustard is gluten-free.

HFG tip

This recipe can be easily doubled to serve 4.

Nutrition Info (per serve)

Calories 414 cal

Kilojoules 1730 kJ

Protein 34 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 10 g

Dietary fibre 12 g

Sodium 220 mg

Calcium 250 mg

Iron 6.5 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.