In this family-friendly chicken tomato pasta dish, griddling chicken includes a terrific smoky flavour and also it’s a much healthier method of food preparation.
This dish is reduced calorie and also if acted as 3 portions gives 432 kcal, 36g healthy protein, 49g carb (of which 7.5 g sugars), 10.3 g fat (of which 2.5 g saturates), 12g fiber as well as 1.1 g salt per part.
1– 2 chicken breasts, boneless, skin removed
1 tablespoon olive oil, plus additional for scrubing
2 garlic cloves, finely cut
pinch chilli flakes
1 tbsp tomato purée
300g/10 1/2 oz tomato passata
sea salt and also newly ground black pepper
200g/7oz wholewheat penne pasta
200g/7oz broccoli, cut into bite-sized chunks
125g/4 1/2 oz baby spinach, washed (optional).
1/2 number basil, leaves selected (optional).
1– 2 tbsp carefully grated Parmesan (optional).
Meticulously cut the breast nearly in half horizontally, not quite puncturing to the various other side. Maintain that side undamaged as well as open up the breast like you are opening up a book. This will make the meat an uniform density to ensure fast and also even food preparation.
Once warm, add the garlic and chilli flakes and also chef for 2 minutes, after that stir in the tomato purée and chef for 2 even more minutes. Include the passata to the pan, season with pepper, mix to mix well as well as reduce the warmth to a gentle simmer.
Bring a huge pan of salty water to the boil, include the pasta as well as cook according to the package guidelines. Add the broccoli 3 minutes before the end of food preparation. Drain thoroughly.
On the other hand warm a griddle frying pan over a high heat until smoking. Scrub the chicken with a little oil and season with a tiny bit of salt as well as pepper after that frying pan for 3– 5 mins on each side. Set aside to rest for 5 mins before cutting into bite-sized items.
Include the cooked pasta and also broccoli to the pan with the tomato sauce (if the sauce has enlarged too much while simmering then add a little warm water from the pasta). If using), stir to blend well and also then add the griddled chicken, spinach as well as basil leaves (. Period again with lots of black pepper and also enable the spinach and basil to wilt. Spray with Parmesan, if utilizing, and serve.
Always utilize free-range chicken if you can. In addition to it tasting far better and also being kinder to the chickens, it’s normally reduced in fat than the meat on even more intensively farmed birds.
It’s also an usual misconception that you need to make use of great deals of oil when griddling meat; as long as the pan is warm sufficient, the chicken should not stick.
As soon as warm, add the garlic and also chilli flakes as well as chef for 2 mins, then stir in the tomato purée and chef for 2 even more minutes. Bring a big pan of salted water to the boil, add the pasta and also chef according to the packet directions. Massage the chicken with a little oil as well as season with a little bit of salt and also pepper then griddle for 3– 5 minutes on each side. Add the prepared pasta and broccoli to the frying pan with the tomato sauce (if the sauce has actually enlarged too much while simmering then add a little hot water from the pasta). Stir to mix well as well as after that include the griddled chicken, spinach as well as basil leaves (if utilizing).