This family-friendly meal will make tonight’s dinner a breeze.
Ingredients
- 1 large eggplant, cut into 2.5cm pieces
- 2 large zucchini, thickly sliced
- 1 red capsicum, halved, thickly sliced
- olive oil cooking spray
- 8 small chicken drumsticks, skin removed
- 2 cups Italian tomato pasta sauce
- 1/3 cup dried risoni pasta
- 1/2 cup small basil leaves
Method
- Step 1Preheat oven to 240°C. Place eggplant, zucchini and capsicum in a large roasting pan. Spray vegetables with oil. Roast for 25 to 30 minutes or until light golden.
- Step 2Meanwhile, heat a heavy-based saucepan over high heat. Spray with oil. Cook drumsticks in batches, turning occasionally, for 5 minutes or until light golden. Return all chicken to saucepan. Add pasta sauce. Reduce heat to medium-low. Cover and simmer for 10 minutes. Stir in risoni. Cook, covered, for a further 10 minutes or until chicken is cooked through.
- Step 3Stir in roast vegetables and basil. Season with salt and pepper. Serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1335 kj
Energy
9g
Fat Total
2g
Saturated Fat
7g
Fibre
29g
Protein
106mg
Cholesterol
591.46mg
Sodium
12g
Carbs (sugar)
27g
Carbs (total)
All nutrition values are per serve
- Author: Jenny Fanshaw
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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