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Chicken and Pea Pasta

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £6.00

Ingredients

  • 4 Cups (300g) Pasta
  • 3 (450g) Chicken Breasts
  • 2 Medium Sized (300g) Onions
  • 2 (6g) Garlic Cloves or 1 Teaspoon (5g) Garlic Puree
  • 2 Tablespoons (20ml) Vegetable Oil
  • 1 Cup (150g) Fresh or Frozen Peas
  • 2 Tablespoons (30g) Tomato Puree
  • 1 Can (400g) Chopped or Plum Tomatoes
  • 1 Pinch Ground Black Pepper

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Cost Disclaimer

Please note the cost per serving may now be slightly higher due to rising prices in supermarkets.

Method

  1. Cook the pasta as per manufacturer’s instructions and drain.
  2. Dice chicken into bite size pieces. Peel onion and dice. Finely chop or crush the garlic.
  3. Heat oil in a large pan then add chicken and cook until sealed (2-3 minutes).
  4. Add chopped onions and garlic and cook for 5 minutes.
  5. Add tomato puree, chopped tomatoes and peas along with any black pepper then stir. If using plum tomatoes, chop them up using a spoon when in the pan.
  6. Simmer gently for 5 minutes, then add pasta and heat through before serving.

Nutritional Information


Per 100g
Per 435g serving

Energy Kcals
107
464
Energy Kj
434
1,887
Protein
8.8g
38.2g
Total Fat
1.7g
7.6g
Saturated Fat
0.2g
0.9g
Carbohydrates
14.9g
64.8g
Total Sugars
2.9g
12.7g
NSP Fibre
1.7g
7.4g
Sodium
19mg
85mg
Salt
0g
0.2g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.