Chicken Walnut Pasta
A standard looking pasta dish
But modified to give some big extra nutritional kick
Almost fulfills the days requirements
See graph at the bottom
You can speed things up
By just using a jar of sauce if you want
Chicken can be replaced with other protein ideas maybe like quorn
(Made and tested 23 times)
2 Servings
Ingredients
- Oil (1 Tbsp)
- Onion (1 med)
- Garlic (3 cloves)
- Chicken breast (300g)
- Dried Oregano (1 Tsp)
- Black Pepper
- Chopped Tomatoes (2 cans)
- Red Wine (1/2 cup)
- Nutritional Yeast (1/4 cup)
- Walnuts (1/2 cup)
- Spinach (2 handfuls)
- Parmesan Cheese (30g)
- Courgette (1 med)
- Sun Dried Tomatoes (8)
- Whole Wheat Pasta (200g)
- Cream (4 tbsp) (opt)
Method
| Put 1 Tbsp of Oil into large frying pan |
| Peel and Slice 1 medium onion |
| Crush 3 cloves of garlic and add to pan |
| Add 1 Tsp of oregano to the pan |
| Add some black pepper to the pan |
| Give it a good stir then take off the heat for a moment |
| Add 2 cans of chopped tomatoes to the pan |
| Chop up 300g of chicken breast and add to pan |
| Get back on the heat and add 1/2 cup of red wine |
| Chop 1 medium courgette and add to pan |
| Boil up some whole wheat pasta for ten minutes tops...100g per person |
| Add a 1/4 cup of nutritional yeast to pan |
| Chop up 8 pieces of sun dried tomato and add to pan |
| Crumble up half a cup of walnuts and add to pan |
| Add 4 tbsp of cream (double or single) optional |
| Add 1/2 cup of red wine |
| Add 2 handfuls of spinach and mix in until it wilts |
| Pop on the pan lid and turn off the heat and leave for 10 minutes |
| Add the pan mix to the pasta and top with the parmesan cheese |
Complete Combinations
Eggvocado
Vitals
Egg
Avocado
Wholewheat bread
(1589 cals)
Rasp Porridge/Muesli
Greek Tahini Pizza
Vitals
Raspberries
Almonds
Sunflower Seeds
Oats
Plant/Cows Milk
Feta Cheese
Lemon Juice
Parsley
(2008 cals)