Everyones favourite pasta

 

Serves: 2 adult 
Preparation and cooking time: 50 minutes 

 

Ingredients

 

2 skinless chicken breasts 

½ tbsp of olive oil 

1 onion, chopped 

10 mushrooms, sliced 

2 x 400g cans of chopped tomatoes 

2 tsp dried Italian herbs 

2 tsp worcester sauce 

freshly ground black pepper 

220g dry wholewheat pasta 

fresh basil, to garnish

 

 

Method

​​Preheat the oven to 180C or gas mark 4.

  1. Gently fry the onions in a little olive oil for about 5 minutes.

  2. Put the onions, mushrooms and all other ingredients (apart from the pasta) into an ovenproof dish and mix thoroughly. Bake in the oven for 40 minutes, or until the chicken is cooked through.

  3. Meanwhile, cook the pasta according to the packet instructions.

  4. Serve the chicken with the pasta, and garnish with fresh basil.

 

Tasty chicken curry.

 

Serves: 2 adult 
Preparation and cooking time: 60 minutes 

 

Ingredients

Curry

1 tbsp olive oil (or vegetable oil) 

1 large onion, chopped 

2 garlic cloves, chopped finely 

1 large tomato, chopped 

1 tbsp tomato purée 

1 medium chilli, chopped 

¼ tsp chilli powder 

¼ tsp coriander powder 

¼ tsp cumin powder 

¼ tsp turmeric powder 

2 tbsps water 

250g boneless chicken, chopped (approx. 1 chicken breast) 

1 tbsp lower-fat yoghurt 

pepper, to taste 

130g basmati brown rice, uncooked  

160g cauliflower 

 

Garnish

2cm cube of ginger, finely chopped 

1 tbsp chopped fresh coriander

 

 

Method

 

  1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add 2 tablespoons of water and allow to reduce.

  2. Add chicken and cook for 10 to 15 minutes on a medium heat, then add the yoghurt, stirring slowly. Season with black pepper and simmer for a further 5 to 10 minutes.

  3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.

  4. Garnish the curry with ginger and coriander.

  5. Serve with rice and cauliflower.

 

Hot, spicy and so very tasty

 

Serves: 2 adult 
Preparation and cooking time: 50 minutes 

 

Ingredients

 

½ tbsp oil 

100g lean minced beef 

1 onion, finely chopped 

1 garlic clove, finely chopped 

400g can of chopped tomatoes 

1 tbsp tomato puree 

½ tsp chilli powder 

¼ tsp cumin 

¼ tsp coriander 

1 red pepper, chopped 

100g mushrooms, sliced 

1 small can of kidney beans 

black pepper, freshly ground 150g wholegrain or brown rice, uncooked

 

Method

 

1. Brown the mince over a gentle heat, stirring to stop it from sticking.

2. Drain any excess fat from the meat, then add the onion and garlic to the mince and cook for 2 to 3 minutes.

3. Add the chopped tomatoes, tomato puree and spices. Bring the sauce to the boil, then lower the heat and simmer gently for 10 to 15 minutes.

4. Meanwhile, cook the rice according to the packet instructions.

5. Add the chopped pepper and sliced mushrooms and simmer for 5 minutes.

6. Add the drained kidney beans and simmer for another 5 minutes.

7. Add the pepper to taste and serve with boiled rice.