Recipes Details

Chicken Pasta with Broccoli

15/11/2017

Ingredients

• 1 tbsp (15 ml) sunflower oil
• 3 chicken breasts on the bone, halved and skin and all fat removed
• 2 tsp (10 ml) dried mixed herbs
• 1 cup (250 ml) water
• 2 onions, chopped
• 1 green or red pepper, seeds removed and chopped
• 2 cloves of garlic, finely chopped
• 3 tbsp (45 ml) cake flour
• 1 cup (250 ml) low-fat or fat-free milk
• 200 g broccoli, cut in small pieces
• 2 tsp (10 ml) prepared mustard
• 1 tsp (5 ml) salt
• lemon juice and black pepper to taste
• 250 g fusilli or any pasta shape of your choice

Method

Heat 1 tsp of the oil in a pot and fry chicken until golden brown. Reduce the heat and add herbs with water.

Cover with a lid and simmer for 20 minutes or until cooked. Spoon out and remove bones. Keep liquid aside.

Heat another 1 tsp of the oil in the same pot and fry onions, green pepper and garlic for a few minutes.

Stir in the flour until absorbed. Slowly stir in the cooking liquid until it forms a sauce.

Stir in the milk and simmer for a few minutes until the sauce thickens.

Add the chicken, broccoli, mustard, ½ tsp of the salt and season with lemon juice and pepper.

Simmer until the broccoli is just tender, about 10 minutes.

Meanwhile, bring a large pot of water to the boil. Add pasta and the other ½ tsp of salt. Cook until tender and drain well. Stir the remaining 1 tsp of

into the warm pasta.

Stir the sauce into the pasta and serve warm.

Notes

Use left-over chicken or meat and add in step 6 or use 2 tins of tuna in brine, drained.

Pasta bake: Spoon pasta mixture into an oven dish. Sprinkle with ¼ cup of grated Cheddar cheese, preferably reduced fat, and bake at 180 °C until golden brown.