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Home Dish Zucchini Spaghetti and Chicken

Zucchini Spaghetti and Chicken

Name: How to cook Zucchini Spaghetti and Chicken - cookcic.com
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4-serving
Cuisine: Us

Introduce

Chef :

Anny Plummer

Zucchini Spaghetti and Chicken

Serves 4 Cut out the pasta and the calories fall away. This will give you a massive 4½ portion of over5aday whilst costing just 325 calories per serving. Moreover, each serving is really filling and tastes great - all in all really good diet food! Counts as an Over5days recipe on the Pro52diet.

Ingredient

Food ration :

4-serving

Cooking time :

20 mins

400 g

chicken breast (diced) / 14 oz .

500 g

zucchini courgette / / 17½ oz .

250 g

Carrot / 9 oz .

250 g

yellow onion (sliced) / 9 oz .

250 g

mushroom (sliced) / 9 oz .

100 g

peppers mixed (sliced) / 3½ oz .

100 g

scallions spring onions / / 3½ oz .

. 100 fl

stock (veg, chicken or mixed) ml / 4 oz .

. 62.5 fl

dry white wine * ml / 2 oz . (½ glass)

1 tablespoon

mustard wholegrain

1 tablespoon

Dijon mustard

pinch

chili dried flakes

4 tablespoons

low fat crème fraîche

1 small handful

basil chopped fresh (preferred)

or 1 tablespoons

basil of dried

Cooking instructions

* Step 1

Cut the Zucchini and carrots into very thin long strips – ideally using a mandolin – gauge 3.5 mm / ⅛ inch.

* Step 2

Microwave: the Zucchini for 4 minutes; and the carrots, onions and peppers for 6 minutes (adding the mushroom for the last 2 minutes) – set all the vegetables aside.

* Step 3

Put a large lidded fry pan on medium to high heat and spray with Spray2Cook. When the Spray2Cook is bubbling “stir fry” to cook the chicken until the meat is opaque (about 3 minutes).

* Step 4

Re-spray well with Spray2Cook to prevent the chicken sticking. Deglaze the pan with the wine.

* Step 5

Add the microwaved vegetables (leave any liquid produced by the zucchini behind) spray with Spray2Cook whilst turning over with a spoon to mix.

* Step 6

Add half the stock, the chili flakes, mustard, and crème fraîche. Add more stock if needed to keep everything moist and bring to the boil. Cover the pan and simmer for 3 minutes and let the sauce begin to thicken.

* Step 7

Cut the thickest piece of chicken in half to ensure it is cooked through and continue to cook if not. When the chicken is ready stir in most of the basil and simmer, uncovered, for about 1 minute until the aroma of the basil sweetens the air. Serve in warmed bowls and garnish with the remaining basil.

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