Pasta with broccoli, peas and chicken

This nut-free pasta with broccoli, peas and chicken is so easy and quick to make, ready in just 20 minutes. High in iron, fibre and calcium, this is a great recipe to pack and take to work for lunch.

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

250g wholemeal spiral pasta
5 cups broccoli florets
1 cup frozen peas
1 tablespoon olive oil
2-3 cloves garlic, crushed
½ teaspoon chilli flakes
zest and juice of ½ lemon
300g cooked skinless chicken, shredded (see tips)
¼ cup chopped fresh flat-leaf parsley
4 cups baby spinach
¼ cup grated parmesan, to serve

Instructions

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1 In a large pan of boiling water, cook pasta following packet instructions. Add broccoli and peas for the last 3 minutes of cooking time. Drain, reserving ¼ cup of pasta cooking water. Return pasta to the pan.

2 Meanwhile, in a large non-stick frying pan, heat oil over medium. Sauté garlic, chilli and lemon zest for 1 minute. Add chicken and heat for 1-2 minutes.

3 To the pasta pan, add the chicken mixture, parsley, spinach, lemon juice and 1-2 tablespoons of the reserved cooking liquid. Toss to combine. Divide pasta among 4 bowls, sprinkle with grated parmesan and season with cracked black pepper, to serve.

Variations

Make it gluten free: Use gluten-free pasta.

HFG tip

Use shredded skinless barbecue chicken, or substitute chicken with canned tuna in olive oil.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 449 cal

Kilojoules 1880 kJ

Protein 38 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 7 g

Dietary fibre 11 g

Sodium 300 mg

Calcium 160 mg

Iron 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.