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
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
- Bring plenty of water to the boil in a large saucepan. Cook pasta according to instructions on packet.
- 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.
- Add tinned tomatoes, stock, zucchini and tomato paste, simmer over a low heat for 15 minutes.
- Add pepper to taste.
- Mix the sauce into the pasta and stir the fresh basil through.
- Sprinkle the parmesan over the top and serve.
