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Chicken and Red Pepper Pasta

Lighter chicken and red pepper pasta - so satisfyingly tasty, but less than 550 cals per serving (also Syn free if you're on Slimming World).
Course Dinner
Cuisine Italian
Keyword healthy pasta, slimming eats, slimming world, slimming world chicken pasta, syn free
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 servings
Author Nicky Corbishley

Ingredients

  • 10 sprays fry-light or other 1-cal per spray oil
  • 17.5 oz (500g) 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
  • 28 oz (800g) tinned chopped tomatoes
  • 10.5 oz (300g) dry spaghetti (gluten free if required)
  • Handful of small basil leaves to serve
  • ¼ tsp chill flakes

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 then divide between 4 bowls. Top with the chicken and sauce and sprinkle on the basil leaves and chilli flakes before serving.

Notes

Can I make it gluten free?

Yes, use gluten free pasta and gluten free stock cubes.

Can I make it ahead?

I don't recommend cooking the spaghetti ahead, but the sauce can be made ahead, then quickly cooled, covered and refrigerated.
Reheat in a pan, stirring occasionally until piping hot throughout (about 7-8 minutes). You can also reheat in the microwave if you prefer. Reheated at the highest setting and give it a stir every minute. It will take 5-8 minutes, it's done when it's piping hot throughout.

Can I freeze it?

You can freeze the sauce (I don't recommend cooking and freezing the spaghetti). Make the sauce, then quickly cool, cover and freeze. Defrost overnight in the refrigerator, then reheat as per the reheat instructions above.

Nutritional information is per serving - including the spaghetti.

Nutritional Information

Calories: 521kcal | Carbohydrates: 72g | Protein: 37g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 119mg | Sodium: 651mg | Potassium: 1149mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1236IU | Vitamin C: 60mg | Calcium: 107mg | Iron: 5mg
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