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Creamy spring chicken pasta
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
- 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)
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Instructions
- 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 414cal
-
Kilojoules 1730kJ
-
Protein 34g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 45g
-
–Sugars 10g
-
Dietary fibre 12g
-
Sodium 220mg
-
Calcium 250mg
-
Iron 6.5mg
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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