Tomato and basil chicken fettuccine

Author: Rebecca Johnston

Photographer: Carolyn Robertson

Serves: 4

Time to make: 15 mins

Ingredients

More weights & measures

300g fresh egg fettuccine pasta

1 cup chopped green beans,

2 cups frozen peas

400g can chopped tomatoes with basil

¼ cup tomato paste

2 cups cooked skinless lean chicken, shredded

½ cup fresh basil, chopped

¼ cup grated fresh parmesan cheese

Instructions

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1 Place pasta in a microwave- proof bowl and cover with boiling water. Cover with a lid and cook on full power for 3-5 minutes until tender. Drain and set aside.

2 In a large microwave-proof bowl combine beans, peas, tomatoes and paste. Stir well. Heat on full power for 3-4 minutes until cooked. Add chicken and heat again for 1-2 minutes.

3 Combine pasta and chicken and mix well. Divide among 4 plates and serve topped with basil and parmesan.

Variations

Make it gluten free: Use gluten-free pasta and check flavoured canned tomatoes and tomato paste are gluten free.

HFG tip

Microwave cooking tips

Always check cooking dishes are suitable for use in the microwave. Pyrex works well.
Testing dishes for microwave cooking: Place a glass of water and the dish to test in the microwave. Cook on full power for 30 seconds to 1 minute. Remove the dish and glass from microwave. Test the water with your finger. Warm water and a cool dish means the dish will be safe for microwave use. Cool water and a warm or hot dish mean that the dish is not suitable for the microwave.
Have oven gloves ready to handle dishes after microwaving.
Stand food for a few minutes before removing from microwave to avoid any steam and spitting.
Getting rid of odours: Place 1-2 lemon slices in microwave in a small bowl of water. Heat on full power for 1 minute then leave in microwave for 5 minutes to allow odours to be absorbed into the water.

Nutrition Info (per serve)

Calories 439 cal

Kilojoules 1840 kJ

Protein 34 g

Total fat 11 g

Saturated fat 4 g

Carbohydrates 50 g

Sugar 6 g

Dietary fibre 9 g

Sodium 300 mg

Calcium 160 mg

Iron 4.5 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.