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Home > Skinny Recipes > Chicken and Red Pepper Pasta

Chicken and Red Pepper Pasta

Published August 31, 2015, Updated August 31, 2018 By Nicky Corbishley 7 Comments

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A lightened-up chicken and spaghetti meal with bags of flavour! This Chicken and Red Pepper Pasta meal is completely syn-free (so you could eat as much of it as you want to on Slimming World)!Plate of pasta with chicken and mushrooms in a tomato red pepper sauce

I love cooking spaghetti for dinner.  So simple and easy, yet loved the world over.  Served in the classiest restaurants and the cheapest little cafes – it’s one of the best staples money can buy.

I probably love it too much.  I can easily put away as much as Chris (my 6ft husband), and served with a rich tomatoey and chicken sauce too? Just give me the pan and a fork.

So you might know that I’ve been struggling with eating too much lately.  I’m still just managing to fit into my UK size 12’s, but they’re getting tight.

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I had a little go at a ridiculous diet earlier in the year, with good (if temporary) results. I’ve also been gym-ing it, and practising a little mindful eating.  However, the Summer holidays have meant less time for the gym, and far too many treats with the kids.

It’s time to tackle this thing head on.  Otherwise I’m going to be hitting Christmas looking like a snowman (err snowlady?) in a tent.

So last week I signed up to Slimming world (eek!).  I’d like to lose 14 or 15 pounds, but not spend the whole time miserable, grumpy and fantasizing about a large Cadbury dairy milk.  I’m hoping this diet will work with those key requirements….

The good thing about Slimming World is you have loads and loads of free foods (that you can eat as much as you want of).  We’re talking pasta, rice, potatoes, lean meat, fish, fat-free yogurt, eggs, fruit and most veg.  You have a limited about of bread/cereal type food and a limited amount of dairy each day.  Then you also get 5-15 ‘syns’.  These can be used for treats (such as chocolate yay!!), or other things you might want to add to your meals – like oil, cream, flour etc.

So you will be seeing more healthier meals on here for a while, but when you consider this chicken and pasta meal is completely syn-free (so you could eat as much of it as you want to on Slimming World), I think you’ll agree that this eating thing is still going to be fun, tasty and filling.

Of course I’ll still be making some naughtier things too – for those days I’ve saved my syns up, or for things I make for the kids.

Chicken, onions and red peppers cooking in a pan
chicken in red pepper sauce in a pan

Hey, if you’re an everything-evolves-around-food and chocolate-addicted person like me – and you want to lose a few pounds, then come along and join me! Drop me a comment and let me know how you’re getting on.  I’d love to hear any tips you might have too!

Wish me luck!

Chicken in red pepper sauce with mushrooms and basil on a plate of spaghetti

and enjoy the pasta whether you’re slimming or not! xx

The Chicken and Red Pepper Pasta Recipe:

Chicken and Red Pepper Pasta

Healthier chicken and red pepper pasta - less than 550 cals per serving. Syn free on Slimming world extra easy!
5 from 1 vote
Print Rate
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Course: Dinner
Cuisine: Italian
Keyword: healthy pasta, slimming eats, slimming world, syn free
Servings: 4 servings
Author: Nicky @ Kitchensanctuary.com

Ingredients

  • 300 g dry spaghetti (gluten free if required)
  • 10 sprays fry-light or other 1-cal per spray oil
  • 500 g boneless chicken thighs (any skin and visible fat removed), cut into chunks
  • large pinch salt and pepper
  • 1 large brown onion peeled and chopped
  • 3 cloves garlic peeled and minced
  • 1 red pepper chopped (seeds discarded)
  • 2 portobello mushrooms sliced
  • 1 chicken stock cube or 1 tsp bouillon for gluten free
  • 2 tbsp tomato puree
  • 1 tsp dried oregano
  • 800 g tinned chopped tomatoes
  • Handful of small basil leaves to serve
UK (metric) - **Convert to US Measures**

Instructions

  • Heat a large frying pan and spray with the fry-light. Add in the chicken and cook for 8-10 minutes until the outside of the chicken starts to brown (if you don't move it around to much it will brown a lot quicker).
  • Add in the onion and cook for a further 5 minutes until softened. Add in the garlic and red pepper and cook for 2 more minutes, then add in the mushrooms. Crumble on the stock cube (or bouillon), add the tomato puree and oregano and stir to combine. Add the tinned tomatoes, stir and bring to a gentle simmer. Simmer for 15-20 minutes.
  • Whilst the sauce is simmering, fill a large pan with boiling water from the kettle and add the spaghetti. Cook for 10-12 minutes until al dente.
  • Drain the spaghetti and mix in a few tbsp of the tomato-ey sauce - just enough to coat the pasta. Then divide between 4 bowls. Top with the chicken and sauce and sprinkle on the basil leaves before serving.

Recipe Video

Recipe Notes

Any leftover sauce can be quickly cooled, covered and refrigerated. Eat within 24 hours.
Alternatively you can freeze it for up to a month. Defrost and then reheat thoroughly before serving.

Nutritional Information

Nutrition Facts
Chicken and Red Pepper Pasta
Amount Per Serving (529 g)
Calories 75 Calories from Fat 75
% Daily Value*
Total Fat 8.3g 13%
Sodium 298mg 12%
Potassium 339mg 10%
Total Carbohydrates 71g 24%
Dietary Fiber 6.2g 25%
Sugars 10.4g
Protein 37.8g 76%
Vitamin A 20%
Vitamin C 71%
Calcium 4%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @KitchenSanctuary or tag #kitchensanctuary on Instagram!

Some of the links in this post may be affiliate links – which means if you buy the product I get a small commission (at no extra cost to you). If you do buy, then thank you! That’s what helps us to keep Kitchen Sanctuary running. The nutritional information provided is approximate and can vary depending on several factors. For more information please see our Terms & Conditions.

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Filed Under: Dinner, Gluten Free, Meat, Pasta, Skinny Recipes

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Reader Interactions

Comments

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  1. Deborah says

    April 16, 2018 at 9:41 pm

    Loved this dish – thank you

    Reply
  2. CJ says

    September 6, 2017 at 8:00 am

    This meal went down a treat! Great recipe, many thanks.

    Reply
  3. Anika Schulze says

    July 11, 2016 at 1:11 pm

    Hi there! I about to cook your dish for friends tomorrow at dinner. Just wondering how you cut the mushrooms? The instructions don’t specify this. Thanks, Anika

    Reply
    • Nicky Corbishley says

      July 11, 2016 at 6:58 pm

      Good spot Anika, thanks for letting me know. The mushrooms are just sliced – I like to slice them quite thickly. I’ve updated the recipe now.

      Reply
  4. Pat says

    September 1, 2015 at 1:49 pm

    Sounds yummy, will definitely make this pasta. And I am a chocolate devourer too, love Cadbury milk.
    Pat

    Reply
    • Nicky Corbishley says

      September 13, 2015 at 9:35 am

      Hope you enjoy it Pat. Can’t beat a lovely (giant sized) Dairy Milk 😀

      Reply

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Nicky Corbishley is the recipe creator for Kitchen Sanctuary. Wife to Chris (who's been very patiently teaching her how to use a camera!) and mum to Lewis and Gracey. Read More…

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