Healthy Meal

Chef Ray – Pasta with Broccoli, Peas and Chicken

Pasta is a great source of fuel to assist with replacing expended energy from a hard or long workout.

Pasta with Broccoli, Peas and Chicken

Pasta is a great source of fuel to assist with replacing expended energy from a hard or long workout.
Total Time20 mins
Course: Main Course
Keyword: 5pm Panic
Servings: 4
Calories: 1880kcal

Ingredients

  • 250 grams wholemeal spiral pasta
  • 5 cups broccoli florets
  • 1 cup frozen peas
  • 1 tablespoon olive oil
  • 2-3 cloves garlic crushed
  • ½ teaspoon chilli flakes
  • 300 grams cooked skinless chicken shredded
  • ¼ cup chopped fresh flat-leaf parsley
  • 4 cup baby spinach
  • ¼ cup grated parmesan to serve

Instructions

  • 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.
  • 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.
  • 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.

Notes

From: Freer, Chrissy; (February 2019) 5pm Panic in: Healthy Food Guide

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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