CAL P/SERVE
473
kJ P/SERVE
1980
FAT P/SERVE
10.4g
SODIUM P/SERVE
392g
You can swap the zucchini for diced eggplant, or even add some sliced capsicum if you wish. This recipe is low sodium, low fat, low sugar and high protein.
Ingredients
- 1 chicken breast, no skin, sliced
- 2 tsp. olive oil
- 80g fettuccine dried
- 3 Portobello or flat mushrooms, sliced
- ½ onion sliced
- 1 tbsp. Worcecshire sauce
- ½ large zucchini, diced
- 2 tsp. sweet paprika
- 2 cloves garlic, crushed
- 1 tsp. Dijon mustard
- 1 tbsp. tomato paste
- ¾ cup light evaporative milk
- 2 tsp. cornflour
- ¼ cup water
- Handful chopped parsley
Method
- Cook pasta as per instructions, drain and set aside.
- In a non-stick fry pan heat 1 tsp. olive oil and saute onion for 5 minutes.
- Add zucchini and mushrooms cooking until softened.
- Add 1 tsp. olive oil and cook chicken breast. Splash Worcestershire sauce, paprika, garlic, stirring for a minute.
- Now add milk, water, Dijon mustard tomato paste and parsley, simmering for a couple of minutes. Add the pasta and mix until combined.
- Mix cornflour with a little water in a cup and add to pan, mix until thickened.
- Serve with a little sprinkle of extra chopped parsley for garnish.
Nutrition Table
Servings: 2
Serving size:485g
Average Serve | Average 100g | |
---|---|---|
Energy | 1980 kJ | 408 kJ |
473 Cal | 97 Cal | |
Protein | 53.2 g | 11.0 g |
Fat, total | 10.4 g | 2.1 g |
- Saturated | 2.8 g | 0.6 g |
Carbohydrate | 36.5 g | 7.5 g |
- Sugars | 15.4 g | 3.2 g |
Sodium | 392 mg | 81 mg |