SW recipe: Chicken tikka pasta bake

EVERYDAY EASY
Serves 4
Free
Ready in 1 hour

Ingredients

Low-calorie cooking spray

1 onion, finely sliced

200g mushrooms, finely chopped

3 garlic cloves, crushed

1 red pepper, deseeded and finely sliced

400g dried riccioli or fusilli pasta

1½ tbsp medium tikka curry powder (see Cook’s note)

1 tsp ground coriander

2 x 400g cans chopped tomatoes

3 skinless and boneless chicken breasts, cut into small chunks

100g fat-free natural Greek yogurt

30g fresh coriander, leaves roughly chopped, plus a few whole leaves to serve

400g spring greens, shredded

Method

1 Preheat your oven to 220°C/fan 200°C/gas 7. Spray a deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, mushrooms, garlic and pepper, and fry for 10 minutes until starting to soften, stirring frequently. Meanwhile, cook the pasta for 2 minutes less than the pack instructions, then drain and leave to steam-dry.

2 Add the curry powder and ground coriander to the onion mixture with a splash of water. Fry for 2 minutes, then add the tomatoes and 100ml water. Simmer for 5 minutes, then add the chicken, yogurt and chopped coriander. Turn off the heat and stir in the pasta.

3 Divide the pasta between 4 individual ovenproof dishes, or pour it all into a 2-litre ovenproof dish. Bake for 25 minutes until bubbling and the top is starting to crisp up and the chicken is cooked through.

4 Steam or boil the spring greens for 2-3 minutes, then drain if boiling. Top the pasta with a twist of black pepper and the coriander leaves. Serve with the spring greens.

COOK’S NOTE
When using shop-bought spice mixes or blends, choose brands without Synned ingredients such as sugar, flour and oil. Otherwise, count ½ Syn per level tsp or 1½ Syns per level tbsp.

 

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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

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Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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