Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 250 g pasta
- 3-4 tablespoons olive oil
- 1 tomato, chopped
- 300 g broccoli, cut into florets
- 300 g skinless chicken breasts
- 2 tablespoons parmesan cheese
- pepper, to taste
- =
Directions
Cook pasta to packet instructions (cut 1minute off the packet instructions for'al dente' however i like to give it the bite test to see if its perfect!).
While the pasta is cooking, steam or boil your broccoli for about 15minutes, or to your liking, however i find a slightly softer texture is better with this dish.
Grill the chicken, I used a foreman grill, but you can broil, bake or fry it, as long as its cooked!
Now this is the fun part, when everything is done, throw everything in a salad bowl except the cheese, pour the olive oil on top (if you need more than 4tablespoons go for it, I didnt really measure it).
Add pepper and cheese.
Serve warm, or chilled.