Name: Chicken and Vegetable Pasta
Prep time: 10 min
Cook time: 20 min
Yield: 3048.15 grams
Ingredients: 1 tablespoon of olive oil (11g); 400 grams of mushrooms, sliced; 2 cloves of garlic, minced (6 g); 2 hot chilli, red, diced (90 g) - optional; 6 handfuls of baby spinach, raw; juice of 1 lemon (6 g); 1 head of broccoli, cut into florets (608 g); 2 large clourgettes, includes skin, chopped (323 g); 1 tin of diced tomatoes (400 g), or halved cherry tomatoes; 2 regular-size chicken breast fillets, raw, cut in strips or bite sized pieces; 120 grams of feta (or Parmesan) cheese; salt + pepper to taste; 320 grams of pasta, whole-wheat, dry

Ingredients

or1 tablespoon of olive oil (11g)

or400 grams of mushrooms, sliced

or2 cloves of garlic, minced (6 g)

or2 hot chilli, red, diced (90 g) - optional

or6 handfuls of baby spinach, raw

or juice of 1 lemon (6 g)

or1 head of broccoli, cut into florets (608 g)

or2 large clourgettes, includes skin, chopped (323 g)

or1 tin of diced tomatoes (400 g), or halved cherry tomatoes

or2 regular-size chicken breast fillets, raw, cut in strips or bite sized pieces

or120 grams of feta (or Parmesan) cheese

orsalt + pepper to taste

or320 grams of pasta, whole-wheat, dry

Preparation

Bring a large pan of salted water to the boil and add the pasta. Cook for 8 minutes (or as per packet instructions). Drain.

Meanwhile, add oil to a large frying pan. Once the pan is hot, add the chicken strips or pieces. Cook for about 5 minutes, stirring occasionally, until the chicken is slightly cooked.

Toss in the sliced mushrooms, courgette, and broccoli. Cook for about 3 minutes, stirring frequently, until the vegetables start to brown slightly.

Add minced garlic, chilli (optional for spice), and diced tomatoes to the pan. Stir well and cook for an additional 5 minutes, or until the garlic is fragrant and the mushrooms have softened, or to your liking.

1-2 minutes before it's ready, add the raw fresh spinach to the pan. Close the lid and let it cook for about 1-2 minutes, until the spinach wilts.

Crumble the feta cheese and add to the pan. Season with salt and pepper to taste. Stir everything together. Remove from heat. Add lemon juice and pasta. Toss to coat well.

Note: Serves 4.

Nutritional information

	Per 100 g	Per portion (762 g)	% DRI
Energy	83 kcal	633 kcal	32 %
Protein	6 g	47 g	95 %
Carbohydrate	11 g	87 g	34 %
Sugars	2 g	12 g	14 %
Fat	2 g	15 g	22 %
Fatty acids, total saturated	1 g	6 g	29 %
Fiber	2 g	15 g	61 %
Sodium	81 mg	614 mg	26 %

Recipes ofJoanna Derry

Health Coach

Feel good on the inside.. look good on the outside.

Chicken and Vegetable Pasta

Friday, July 10, 2026