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Wholesome Garlic, Chicken and Basil Penne Pasta

healthy choice

Wholesome Garlic, Chicken and Basil Penne Pasta

recipe by
suzannah smart // smart dietetics

Wholemeal pasta and ‘pulse pasta’ (made from legumes) are higher in protein and have more than three times as much fibre as regular pasta!  Use pulse pasta or a wholemeal gluten free pasta to make this gluten free. For a dairy free option, simply omit the parmesan

>> Wholesome Garlic, Chicken and Basil Penne Pasta

4-6 Serves

Gluten/Wheat Free

Ingredients

  • 400g wholemeal penne pasta
  • 1 tbsp (20ml) olive oil
  • 1 medium brown onion, finely diced
  • 2 garlic cloves, finely diced
  • 500g lean chicken mince
  • 400g tin diced tomatoes, no added salt
  • 250ml salt reduced, quality chicken stock
  • 2 medium zucchinis, diced or grated
  • 1 tbsp (20ml) tomato paste
  • pepper, to taste
  • 1 large handful fresh basil, roughly chopped
  • 20g parmesan cheese, finely grated

Method

  1. Bring plenty of water to the boil in a large saucepan. Cook pasta according to instructions on packet.
  2. Heat oil in a large saucepan over a medium heat. Fry onion for a few minutes then add garlic and cook, stirring until softened. Add the mince and fry, stirring frequently, until lightly browned.
  3. Add tinned tomatoes, stock, zucchini and tomato paste, simmer over a low heat for 15 minutes.
  4. Add pepper to taste.
  5. Mix the sauce into the pasta and stir the fresh basil through.
  6. Sprinkle the parmesan over the top and serve.

Suzannah Smart

SMART DIETETICS
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