Easy Italian chicken

A quick, cheap and healthy version of an Italian favourite. This recipe is a good source of protein and carbs that's also low in salt and fat.

  • Serves: 2
  • Time: 50 minutes

Colour-coding

This recipe is colour-coded green because it's low in fat, saturated fat, sugar and salt.

Find out more about food labelling.

Ingredients

  • ½ tbsp of olive oil
  • 1 onion, chopped
  • 2 skinless chicken breasts
  • 10 mushrooms, sliced
  • 2 x 400g cans of chopped tomatoes
  • 2 tsp dried Italian herbs
  • 2 tsp Worcestershire sauce
  • freshly ground black pepper
  • 210g dry pasta
  • fresh basil to garnish

The reference intake of an average adult is 8400kJ/2000kcal a day.

Method

1. Preheat the oven to 180ºC or gas mark 4.

2. Gently fry the onions in a little olive oil for about five minutes.

3. Then put the mushrooms and all other ingredients (apart from the pasta) into an ovenproof dish, mix thoroughly and bake in the oven for 40 minutes, or until the chicken is cooked through.

4. Meanwhile, cook the pasta according to the packet instructions.

5. Serve the chicken with the pasta and garnish with fresh basil.

Nutrition information

Nutrient

Per 100g

Per 823g serving

Energy

330kJ/78kcal

2720kJ/646kcal

Protein

6.3g

51.7g

Carbohydrate

8.5g

69.7g

(of which sugars)

2.3g

18.8g

Fat

2.4g

19.8g

(of which saturates)

0.4g

3.6g

Fibre

0.9g

7.7g

Sodium

0.04g

0.3g

Salt

0.1g

0.9g

These figures apply to a portion of 220g cooked pasta.

Allergy advice

  • This recipe contains wheat (gluten).
  • Worcestershire sauce may contain barley (gluten) and fish.
  • Some pasta contains egg, so always check the label.

Food safety tips

  • always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat, including poultry
  • use separate chopping boards, knives and plates for preparing raw meat
  • keep raw meat away from ready-to-eat foods such as salad, fruit and bread
  • make sure that the chicken is cooked until steaming hot all the way through, no pink meat is left and any juices run clear
  • wash or peel raw vegetables before use – this will help clean them and remove any harmful bacteria that might be on the outside

Page last reviewed: 05/12/2012

Next review due: 05/12/2014

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Comments

The 2 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Mrs Gemini said on 12 April 2014

How can this recipe be classed as low in fat when it contains 19.8 grams and is 646 calories per serving? You have classed another recipe, Lemon Chicken, with 9.8grams of fat as medium fat. When we are trying to lose weight, it is important that we learn what is healthy and what is not. If we cannot trust the information to be correct, it could seriously derail our attempts. This is especially the case when the source of that information is the NHS!

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twilightp said on 17 May 2013

Wow, almost a kilo of food. They should put less pasta and left off one of the cans of tomatoes to reduce the sugar content. But tasty recipe; you can add some chilli for it arriabiata style.

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