527
CALORIES
54.9
PROTEIN (G)
55.1
CARBS (G)
9.5
FAT (G)
4.9
FIBRE (G)
Ingredients
700 g raw skinless chicken breast, sliced
1 tbsp (3 g) dried oregano
1 tbsp (7 g) smoked paprika
1 tbsp (9 g) garlic granules
1 tsp (2 g) chilli flakes
Black pepper and salt, to taste
10 g olive oil
225 g Barilla Penne Rigate No. 73 (dry weight)
100 g onion, finely chopped
100 g red pepper, chopped
100 g Tesco Tomato Purée
200 ml skimmed milk
100 g Philadelphia Light soft cheese
80 g Nando’s Medium PERi-PERi Sauce
100 ml reserved pasta water
Fresh parsley, optional and not included in nutrition
Finely grated parmesan, optional and not included in nutrition
Method
Mix the chicken with the oregano, paprika, garlic, chilli flakes, pepper, salt and half the oil.
Cook the penne until al dente. Reserve about 100 ml cooking water, then drain.
Cook the chicken in batches until browned and cooked through. The thickest pieces should reach 75°C. Transfer to a clean plate.
Add the remaining oil, onion and pepper to the pan. Cook for 4–5 minutes until softened.
Stir in the tomato purée for about 2 minutes. Reduce the heat, then add the milk, cream cheese and peri-peri marinade.
Stir gently until smooth. Add reserved pasta water gradually to reach the preferred consistency.
Return the pasta and chicken to the pan. Toss until evenly coated and piping hot, then divide into four portions.
Finish with parsley and an optional measured amount of parmesan.
ALLERGENS
Contains milk and cereals containing gluten. Always check packaged ingredient labels.
STORAGE & REHEATING
Cool promptly, cover and refrigerate. Use within 2 days unless your documented food-safety procedure specifies otherwise. Reheat until piping hot throughout and do not repeatedly reheat.
COACH NOTE
A convenient high-protein meal-prep option rather than a prescribed meal. Adjust the portion to the wider day.
EQUIPMENT
Large saucepan, large frying pan or sauté pan, chopping board, sharp knife and colander.
SIMPLE SWAPS
Use wholewheat penne for extra fibre, chicken thigh for a richer result, or another reduced-fat soft cheese with similar nutrition. Recalculate the nutrition when changing products or quantities.
FREEZER GUIDANCE
Freezer suitable. Cool promptly, portion and freeze for up to 1 month. Defrost thoroughly in the fridge, then reheat until piping hot. The pasta and sauce may soften slightly.
DIETARY SUITABILITY
As written: not suitable for vegetarians or vegans.
Vegetarian: replace the chicken with Quorn-style pieces or extra-firm tofu.
Vegan: use plant-based chicken or tofu, unsweetened soya milk, dairy-free cream cheese and vegan parmesan. Check the peri-peri marinade.
Recalculate the nutrition after substitutions.