Pasta Bake Days

Chicken Pasta Bake

There are many meals you can cook with pasta on those days where you don’t have much time. Using whole-wheat pasta is a great alternative when implementing a healthy diet. Whole-wheat pastas are complex carbohydrates and usually contain high amounts of fiber which can make you feel more satisfied after your meal.

Cook time: 30-40 minutes

Ingredients:

·         Whole-wheat pasta

·         Salt

·         Lemon juice

·         Chicken breast

·         Chopped tomatoes

·         Parsley

·         Black pepper

·         Dark soy a sauce

·         Cheese

·         Olive oil

·         Thyme

Cooking

Chicken

1. Start by washing your chicken breast down with some lemon juice and water, once clean slice your chicken breast into small pieces.
2. Heat your pan with a tiny bit of olive oil, place your chicken breast into the pan cover with some dark soy sauce, black pepper and thyme. Allow this to fry for 5-10 minutes.
3. Add your chopped tomatoes to your pan. (You can add additional spices such as chilli pepper or hot pepper sauce to add some spice to your sauce)
4. Allow this to cook on the stove for a further 10-14 minutes.

Pasta

1. Add pasta to a pot of boiling water with a little salt.
2. Allow pasta to cook. (Follow the instructions on the back of your pasta packet for the cooking time)

Pasta Bake

1. Once the pasta and chicken sauce is cooked, drain your pasta and layer it with your chicken sauce into your oven baking dish.
2. Top with some cheese and parsley. (Use low fat cheese if dieting)
3. Turn your oven to 200c and place your pasta bake into the oven to cook for 10-15 minutes.

Optional

1. Chop some asparagus into half and add to a pot with a small amount of water and steam this for 5-7 minutes.
2. Top with some more parsley to finish.