Description: Refreshing pasta. Summer green vegetables go well with lemony taste.
Serves: 2
Cooking time: 25 minutes
Ingredients
- Pasta – 160g
- Courgette – chopped, 1 piece or 200g
- Chicken thigh (alternatively, breast) – chopped, 140g
- Asparagus – cut in 3 pieces, 160g
- Garlic – chopped or pureed, 2 cloves
- Extra virgin olive oil – 2 tablespoons
- Salt – 1 dash
- Ground black pepper – 2 dashes
- Lemon – 1 slice
Method
1. Cook spaghetti to al dente in plenty of boiling water with salt. Meanwhile steam the asparagus separately.
2. When pasta is almost cooked, heat the olive oil in a large non-stick frying pan, then add the garlic, chicken, courgette, salt and black pepper over medium heat until the chicken is cooked.
3. Add the hot drained pasta and mix well.
To serve: Sprinkle additional ground black pepper and squeeze lemon.
Nutritional values per serving
| Kcal | Protein | Fat | Carbs | Fibe | Sugars | Salt | Saturated Fat | Folate | Vitamin B6 | Vitamin E |
|---|---|---|---|---|---|---|---|---|---|---|
| 598.9 | 24.8g | 27.5g | 66.3g | 5.7g | 5.5g | 0.4g | 3.6g | 68.1μg | 0.5mg | 1.2mg |
| 29.9% | 49.5% | 39.3% | 25.5% | 19.1% | 6.2% | 6.0% | 17.9% | 34.1% | 43.2% | 39.3% |
Nutritional Tips
Chicken is a good source of vitamin B3(Niacin), vitamin B6, vitamin B12, some vitamin B1(Thiamin) and vitamin B2(Riboflavin). Vitamin B is a water soluble vitamin and there are many different types, all of them play important roles in our body.
By cooking, some vitamins may be lost due to the use of water (leaching) or long cooking. However, it is extremely important to ensure that the chicken is well-cooked in order to avoid food poisoning. I experienced food poisoning from chicken in the past. That campylobacter was not visible and tasted normal. It sounds a bit weird, but a group of young people (I was about 20 and in no health condition whatsoever) all got the same symptoms the following day or even later. As you may probably know, fever, shivering, nausea … and being extremely intimate with loo. I had to spend a night together as I was not able to move. I nearly called the ambulance at 5 a.m. in the morning, but I felt embarrassed to ask for help at that time when I used to live alone…I was scared of eating chicken for a while after this. I am not trying to scare you but the point is … make sure you cook enough.
Mignonne Nutri-Cuisine 