AIS Sports Nutrition

Farfalle with chicken & sundried-tomato pesto

HINT: This recipe can also be eaten as a pasta salad. Keep in fridge for up to 24 hours, but remove well before serving so it isn't too chilled

500 g farfalle pasta (bows)
100 g dried sundried tomatoes, soaked in water for 10 minutes, then drained
2 teaspoons minced garlic
1 tablespoon toasted pine nuts
2 tablespoons finely grated Parmesan cheese
2 teaspoons olive oil, plus olive or canola oil spray
1/3 cup MAGGI All Natural Chicken or Vegetable Liquid Stock
500 g chicken breast fillets, thinly sliced
1 red capsicum, sliced lengthways
100 g button mushrooms, quartered
80 g baby English spinach leaves
ground black pepper, to taste

Cook pasta according to packet instructions.  Place tomatoes, garlic, pine nuts and cheese in food processor and process until finely chopped.  With motor running, gradually add oil and stock.  Process until well combined.  Spray a nonstick frying pan with oil and heat.  Cook chicken over medium-high heat for 5 minutes or until browned and cooked through.  Transfer to a plate, cover loosely with foil and set aside.  In the frying pan, stirfry capsicum for 1 minute, then add mushrooms and cook for a further 2 minutes until just soft.  Drain cooked pasta and return to the saucepan.  Add tomato mixture, stir to coat, then add chicken and vegetables and toss to combine.  Season with black pepper and serve with bread.  Note: use dry sundried tomatoes rather than those which are pre-soaked in oil.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
3043 (727)
2028 (485)
Carbohydrate (g)
96
64
Protein (g)
47
32
Fat (g)
16
11
Iron, Vitamin C, Zinc

Preparation time: 20 minutes
Cooking time: 10 minutes
Serves: 4-6
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