RAD blog

Supermarket roast chicken is an easy protein source if you’re traveling, or haven’t got a lot of time or resources to cook. Of course you can have it as is, with some veggies, but why not mix it up or use the left overs for something a little bit different? Pasta, rice paper rolls or rice noodle salad, burrito bowls, chicken wraps…

Here’s our chicken and veggie pasta recipe to get you started. This is a great option for a pre competition meal (~4 hours pre event, or the night before), or recovery meal. Stay tuned for more recipe ideas!

Ingredients

• Cooked pasta
• Shredded chicken
• 2 tins of tomatoes
• 2 tbs tomato paste
• Olive oil
• Diced celery, carrot and onion.
• Spinach leaves
• Fresh or dried herbs, and or chilli
• Basil pesto
• Extra veggies.
• *Zucchini, eggplant, capsicum and mushroom go well in this dish. But you can use anything you have on hand, even frozen vegetables will work. If you’d like to add broccoli, add it to the pasta water to soften, then stir through your sauce towards the end.

Method

•  Cook diced onion, celery and carrot in a pan with a drizzle of olive oil until they soften (don’t let them get too crispy and brown). If you like bacon, you can add some chopped bacon at this point too.
• Add a couple of tins of tomatoes, some tomato paste and any extra chopped veggies to the pan.
• Rinse one of the cans with water and tip a little bit into the pan. Let it all simmer.
• Once veggies are soft and sauce has thickened up a bit, stir through some spinach leaves and your shredded chicken.
• If sauce looks like it’s getting too thick, add some water. If it’s too watery, keep cooking it.
• You may also like to stir through some basil pesto, fresh or dry herbs or chilli at the end. Season with salt and pepper to taste
• Add your sauce to cooked pasta, top with parmesan cheese and extra herbs if you like, serve and enjoy!

If your having this as a mid week or recovery meal and feel like you need some extra veggies, serve with a side salad or steamed veggies.

If you’d prefer a pasta bake, stir sauce through pasta, add to a baking dish, cover with cheese and bake until golden.

If you have any questions on this recipe or anything nutrition related – get in touch with our Accredited Sports Dietitian – Michelle Ryan: 

info@radcentre.com.au

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