Serves 4 people and is a quick, easy meal to prepare (approximately 20 minutes).
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Pasta
4
skinless Chicken Breasts (sliced)
1
Butternut (chopped)
1
Onion
6
Pepperdews (chopped)
1
Tbsp Olive Oil
Fresh
Basil (chopped)
Use
Durum wheat pasta which has a low GI and will help slow glucose release
into the blood stream.
Add
more vegetables if you wish to increase the vitamin, mineral and fibre
content of the dish e.g. chopped tomato, sliced mushrooms and broccoli
florets
Canola
oil can also be used instead of Olive oil
Adding
˝ a tin of canned beans e.g. sugar beans or butter beans will increase
the fibre content further and have a moderating effect on blood glucose
levels.
Legumes
e.g. chickpeas or lentils can be used instead of chicken for a vegetarian
alternative
Choosing skinless chicken breasts and using controlled amounts of olive oil are excellent ways of decreasing the fat content of the meal, particularly unhealthy, saturated fats and increasing the amount of healthy polyunsaturated fats.
Method:
Boil water and cook pasta until el dente.
Sauté butternut in oil until soft and add onion. Cook until soft or slightly transparent – If the vegetables start sticking, add a little water rather than more oil.
Add chicken slices and cook for a further 5 minutes.
Other vegetables such as broccoli florets, chopped tomato and mushrooms can be added at this stage.
Add pepperdews and basil and leave to rest.
Toss all ingredients together and season to taste. Limit the overall amount of salt by adding to taste, either in the kitchen or at the table once the pasta dish is served.
Recipe check list:
Low in fat: Yes
Contains fibre: Yes
Contains at least 2-3 vegetables (and/ or fruit): Yes
Moderate protein and high in carbohydrates: Yes
Low in salt: Yes
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