Creamy Courgette and Chicken Pasta

Creamy Courgette and Chicken Pasta

Blood Sugar: 10Servings: 4Preparation Time: 15minMeal Category: Lunch
Micronutrients:CalciumVitamin AMagnesium

Macronutrients per 100g

Energy
214kcal
Sugar
2g
Fat
10g
Fiber
1g
Sat fat
4g
Protein
13g
Carbs
17g
Sodium
192mg

Ingredients

250g / 9oz Dried pasta, 250ml / 9fl oz whole Full-fat milk, 4 boneless, skinless Chicken thighs, 1.5 tsp Olive oil, 1 small grated Courgette, 1 crushed or finely grated Garlic clove, 1 tbsp Cornflour, 150g / 5oz grated Cheddar, freshly ground Black pepper

Preparation

1. Bring a pot of water to a boil and cook 250g / 9oz dried pasta according to package instructions. 2. Heat 1.5 tsp olive oil in a non-stick frying pan. 3. Microwave 250ml / 9fl oz full-fat milk for 2 minutes on high. 4. Cut 4 boneless, skinless chicken thighs into 1.5cm strips. Add to the frying pan and cook for 3 minutes, stirring halfway. 5. Add 1 small grated courgette and sauté for 2 minutes until softened. Season with freshly ground black pepper and add 1 crushed or finely grated garlic clove. 6. Add 1 tbsp cornflour and stir for 30 seconds. 7. Pour in the milk and cook for 5 minutes, stirring frequently, until thickened. 8. Add 150g / 5oz grated Cheddar and stir until melted. 9. Reserve some pasta cooking water, drain pasta, and add to the sauce with a dash of reserved water. Stir and serve with extra grated cheese on top.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
26% of RDI
Vitamin C
2% of RDI
Omega 3
6% of RDI
Vitamin A
61% of RDI
Calcium
12% of RDI
Folate
15% of RDI

Good to know

Remember to skip the salt in the pasta cooking water. Babies under 12 months can have a maximum of 1g of salt per day. It’s best to salt your own plate at the table, rather than while cooking.

How to Prepare

1. Bring a pot of water to a boil and cook 250g / 9oz dried pasta according to package instructions. 2. Heat 1.5 tsp olive oil in a non-stick frying pan. 3. Microwave 250ml / 9fl oz full-fat milk for 2 minutes on high. 4. Cut 4 boneless, skinless chicken thighs into 1.5cm strips. Add to the frying pan and cook for 3 minutes, stirring halfway. 5. Add 1 small grated courgette and sauté for 2 minutes until softened. Season with freshly ground black pepper and add 1 crushed or finely grated garlic clove. 6. Add 1 tbsp cornflour and stir for 30 seconds. 7. Pour in the milk and cook for 5 minutes, stirring frequently, until thickened. 8. Add 150g / 5oz grated Cheddar and stir until melted. 9. Reserve some pasta cooking water, drain pasta, and add to the sauce with a dash of reserved water. Stir and serve with extra grated cheese on top.

Good to Know

Remember to skip the salt in the pasta cooking water. Babies under 12 months can have a maximum of 1g of salt per day. It’s best to salt your own plate at the table, rather than while cooking.

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