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.
- 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
- 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.
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|
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