Tuesday's dinner on the Operation Transformation meal plan.
Ingredients
Serves 2 (each serving contains approximately 510 kcal)
- 80g wholewheat penne pasta
- 1 yellow pepper
- 1 courgette
- 60g sun-dried tomatoes, well drained
- 5g fresh flat-leaf parsley
- 30g raw chorizo
- 2 skinless and boneless chicken fillets
- 400g tin chopped tomatoes
- salt (optional) and freshly ground black pepper
Method
- Bring a large saucepan of water to the boil with a pinch of salt (optional). Add the penne and cook for 10-12 minutes or until tender or according to the packet instructions.
- Meanwhile, cut the pepper in half and remove the seeds and core, then thinly slice. Trim the courgette and cut into batons. Cut the sun-dried tomatoes into strips. Finely chop the parsley leaves.
- Heat a large frying pan over a medium heat. Cut the chorizo into small dice, discarding any skin. Add to the heated pan (you do not need any oil as a certain amount will come out of the chorizo) and cook for 1 minute or until it starts to sizzle.
- Meanwhile, cut the chicken into strips with a small sharp knife. Add to the sizzling chorizo, tossing to coat and stir-fry for 2-3 minutes or until lightly browned. Remember to wash your hands and utensils in warm soapy water after working with raw chicken.
- Add the pepper and courgette and sauté for 2-3 minutes until tender. Scatter over the sun-dried tomatoes and pour in the tin of tomatoes, stirring to combine. Simmer for a few minutes to slightly reduce and until piping hot with no pink meat and the juices run clear.
- Drain the pasta and then fold into the chicken and chorizo mixture with the parsley. Divide between two pasta bowls to serve.
Prepare Ahead
This recipe could easily be doubled up to serve 4 so you could keep 2 portions in separate bowls and cover with clingfim to store in the fridge within 2 hours of cooking for up to 3 days. Reheat only once in the microwave.
