Wholewheat pasta with chicken, broccoli, garlic, olive oil and parmesan. Eighteen minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw. Pasta is measured cooked; 180 g cooked is about 80 g dry.
- Ready in18 minutes
- Prep5 min
- Cook13 min
- Serves1
Ingredients
- 130 g chicken breast (cooked weight)
- 180 g wholewheat pasta (cooked weight)
- 150 g broccoli
- 10 g olive oil
- 2 cloves garlic
- 15 g parmesan, grated
Method
- Dice the chicken and cook it in the olive oil over medium-high heat for six to seven minutes until no pink remains and it reaches 74 C.
- Add the crushed garlic and the broccoli florets with a splash of water, cover, and cook for four minutes.
- Add the cooked pasta with a little of its water and toss until hot.
- Grate the parmesan over and season with pepper.
What this plate gives you
The chicken breast gives about 40 g of the 59 g of protein and the wholewheat pasta and parmesan the rest, past the 56 g a day the RDA gives a 70 kg adult; the wholewheat pasta and broccoli give 13 g of fibre, nearly half a 2,000-calorie day’s 28 g. At 714 calories it is 36 percent of that day, with 22 g of fat. Cook the broccoli in the pasta water for the last three minutes and drain them together.
Swaps
- Half the pasta: 130 calories fewer.
- Prawns for the chicken: about the same protein.
- Chilli flakes and lemon: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat with a splash of water.
