<%- data.texts.loaderText %>
8 tips for healthy eating
The Eatwell Guide
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
5 A Day portion sizes
5 A Day recipes
5 A Day tips
5 A Day and your family
5 A Day on the go
5 A Day on a budget
5 A Day FAQs
School Fruit and Vegetable Scheme
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
How to store food and leftovers
How to prevent food poisoning
What to do with raw chicken
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
Surprising 100-calorie snacks
Chilli con carne
Easy Italian chicken
Hearty vegetable soup
Mediterranean beef pasta
Tomato pasta sauce
This quick and healthy version of an Italian favourite is low in salt and fat.
- serves: 2
- time: 50 minutes
- 2 skinless chicken breasts
- ½ tbsp of olive oil
- 1 onion, chopped
- 10 mushrooms, sliced
- 2 x 400g cans of chopped tomatoes
- 2 tsp dried Italian herbs
- 2 tsp worcester sauce
- freshly ground black pepper
- 220g dry wholewheat pasta
- fresh basil, to garnish
Preheat the oven to 180C or gas mark 4.
Gently fry the onions in a little olive oil for about 5 minutes.
3. Put the onions, mushrooms and all other ingredients (apart from the pasta) into an ovenproof dish and mix thoroughly. Bake in the oven for 40 minutes, or until the chicken is cooked through.
Meanwhile, cook the pasta according to the packet instructions.
Serve the chicken with the pasta, and garnish with fresh basil.
|Nutrient||Per 100g||Per 823g serving|
|(of which sugars)||2.3g||18.8g|
|(of which saturates)||0.4g||3.6g|
These figures apply to a portion served with 220g of cooked pasta.
Be aware that:
- this recipe contains wheat (gluten)
- worcester sauce may contain barley (gluten) and fish
- some pasta contains egg, so always check the label
Food safety tips
- always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat, including poultry
- use separate chopping boards, knives and plates for preparing raw meat
- keep raw meat away from ready-to-eat foods such as salad, fruit and bread
- make sure the chicken is cooked until it's steaming hot all the way through, there's no pink meat left and any juices run clear
- wash or peel raw vegetables before use – this will help clean them and remove any harmful bacteria that might be on the outside