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



  • 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)


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



Wholewheat bread
(1589 cals)

Rasp Porridge/Muesli

Greek Tahini Pizza


Sunflower Seeds
Plant/Cows Milk
Feta Cheese
Lemon Juice
(2008 cals)

Leave a Reply

Your email address will not be published. Required fields are marked *