Easy Chicken and Pasta

Ingredients:

2 teaspoons canola or olive oil

500 g chicken breast fillets, cut into thin strips

420 g can condensed cream of mushroom soup

2 cups water

½ teaspoon dried basil

500 g packet mixed frozen vegetables

2 cups dried pasta spirals, uncooked

1 cup reduced fat cheddar cheese, grated

Serves 6

Method:

Heat oil in a deep large frying pan over medium heat.

Add the sliced chicken and cook, stirring frequently for 5 minutes or until browned. Remove chicken and set aside.

Add soup, water, basil and uncooked pasta to the pan.

Bring to the boil, reduce heat to medium, cover and simmer 15 minutes or until pasta is just tender.

Stir in the cooked chicken, frozen vegetables and grated cheese. Cook for 5 minutes or until the vegetables are hot and tender.

Tips:

This is a great dish to prepare ahead of time and have ready for a quick reheat.

Serve with crusty bread and a green salad or a fresh fruit platter.

A mix of fresh vegetables can be used but I find the frozen vegetables quick and easy when time is short.

Serve with a sprinkle of freshly grated parmesan cheese for extra flavour.

Nutrition information per serve:

Energy 1373 kJ

Protein 29 g

Fat 7 g

Carbohydrate 37 g

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Chicken Wraps

Ingredients:

1 packet of 6 tortillas

½ cooked roast chicken

420 g can Mexican chilli beans

6 cos or iceberg lettuce leaves

2 tomatoes, chopped

2 Lebanese cucumbers, thinly sliced

200 mL tub extra light sour cream or tzatziki dip

Makes 6

Method:

Cut chicken flesh into strips. Place in a bowl and keep warm.

Arrange prepared salad vegetables on a platter.

Tip chilli beans into a bowl and microwave until just warm.

Heat the tortillas either in the microwave or wrapped in foil in the oven.

Prepare each tortilla starting with a lettuce leaf, topping with chicken, tomato, cucumber, beans and sour cream or dip.

Wrap the tortilla around the filling and enjoy while warm.

Tips:

Use leftover Mince in Minutes – ( see page 23) as an alternative filling.

A can of Baked Beans could be used for those who don't like the spicy flavour of chilli.

Kids love to make these themselves.

Always serve on a plate as they tend to be “messy”.

Nutrition information per wrap:

Energy 1520 kJ

Protein 20 g

Fat 10 g

Carbohydrate 46 g

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