15-minute chicken pasta

jbond80
jbond80 Posts: 356 Member
edited September 26 in Recipes
15-minute chicken pasta

350g pasta bows (farfalle)
300g broccoli , cut into small florets
1 tbsp olive oil
3 large skinless boneless chicken breasts, cut into bite-sized chunks
2 garlic cloves , crushed
2 tbsp wholegrain mustard
juice of 1 large or 2 small oranges
25g flaked almonds , toasted

Cook 15 mins
Low-fat, Super healthy
Serves 4

Cook the pasta in plenty of boiling salted water according to the packet instructions. Three minutes before the pasta is cooked, throw the broccoli into the pasta water and continue to boil.
While the pasta is cooking, gently heat the oil in a large frying pan or wok. Tip in the chicken and fry, stirring occasionally, until the chicken pieces are cooked and golden, about 8-10 minutes, adding the garlic for the last 2 minutes.
Mix the mustard with the orange juice in a small bowl. Pour the mixture over the chicken, and gently simmer for a minute or two. Drain the pasta and broccoli, reserving 3 tablespoons of the pasta water. Toss the pasta and broccoli with the chicken, stir in the pasta water and the almonds, season well and serve.
Making it nut-free
Pine nuts are an ideal replacement for the almonds if you have a nut allergy, as they are in fact a seed from a variety of pine tree.
Per serving 531 calories, protein 43g, carbohydrate 70g, fat 11 g, saturated fat 1g, fibre 6g, salt 0.52

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