| Servings | serves |
Ingredients
- 1 tablespoon Extra Virgin Olive Oil
- 1 Brown Onion finely chopped
- 3 cloves Garlic Cloves finely chopped
- 2 Red Chilli finely chopped
- 500 grams Tomatoes cored, chopped
- 400 grams Tomatoes no-added-salt chopped
- 2 teaspoons Caster Sugar
- 200 grams Spiral Pasta or pasta of your choice
- 500 grams Chicken Breast Fillet trimmed of fat
- 1 cup Basil Leaves
- Black Pepper Freshly ground , to season
Cherry Tomato and Snow Pea Sprout Salad
- 90 g Salad Leaves 6 cups
- 250 grams Cherry Tomatoes halved or quartered, 1 punnet
- 100 grams Snow Pea Sprouts trimmed, halved crossways
- 2 Lebanese Cucumber chopped
- 1 Red Capsicum cut into short, thin strips
- 6 teaspoons Balsamic Vinegar or Lemon Juice, to serve
Ingredients
Cherry Tomato and Snow Pea Sprout Salad
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Instructions
- Heat oil in large non-stick frying pan over a medium heat. Add onion, garlic and chilli. Cook, stirring often, for 7-10 minutes or until the onion softens. Add fresh and canned tomatoes. Cover and bring to a simmer over a medium heat. Reduce heat to low and simmer, covered, for 15 minutes. Stir in sugar.
- Meanwhile, cook pasta in a medium saucepan of boiling water for 10-12 minutes or until al dente.
- Heat a char grill pan or barbecue plate to medium-high. Spray chicken fillet with cooking spray. Add to char grill pan and cook on each side for 4 minutes or until cooked through. Transfer to a plate. Set aside for 5 minutes. Thinly slice chicken.
- Drain pasta and return to pan. Add tomato mixture and chicken to pan. Toss to combine.
- Divide pasta between shallow bowls. Top with basil leaves and season with pepper to serve. Accompany with the salad.
Salad:
- Put ingredients in a medium serving bowl. Toss to combine.
- Drizzle salad with the vinegar to serve.
Recipe Notes
PER SERVE (includes salad): 2016kJ, protein 37g, total fat 12.9g (sat. fat 2.9g), cholesterol 82.5mg, carbs 48.7g, fibre 8.8g, sodium 123.4mg. Carb exchanges: 3¼. GI estimate: low. Gluten-free option. For a variation, replace chicken with firm white boneless fish fillets, cut into 2cm pieces. Add to the sauce in Step 1 for the last 4-5 minutes of cooking. Omit cooking chicken in Step 3.
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