Chicken/Vegetable Pasta in Arrabiata Sauce (2 syns with meat)
A very mildly spicy yet sweet italian sauce. Can be made with chicken or just the vegetables on their own. If velveting the meat, add 2 syns per serving portion (for the cornflour). Otherwise, it is free on Green, Original and Extra Easy.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Ingredients
- 2 fat red chillies deseeded and finely chopped
- 1 onion finely chopped
- 3 garlic cloves finely chopped (or one large cube)
- 400 g passata
- 300 ml vegetable stock
- Salt and freshly ground black pepper - a good generous amount
- 1 tbsp sweetener Canderel
- Chicken
- 4 tbsp cornflour
- 0.5 tsp bicarbonate of soda
- 3 cupfuls button mushrooms
- handful of broccoli chopped
- 1 courgette - cubed
- Pasta - any type I like pappardelle
- Sweetcorn optional
Method
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First, tenderise the chicken through a process called velvetting. to each large handful of meat, sprinkle 2 tablespoons of cornflour and 0.5 tsp of bicarbonate of soda. Coat chicken throughly. May need to add a few drops of water to get it 'sticking'. Rest to one side fo 20 mins whilst this combination of bicarb and cornflour chemically tenderises the meat.
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After 20 mins - fry off the chicken in a pan sprayed with FryLight - around 5-10 mins.
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Add the onions and mushrooms - fry for a further 3 mins or so.
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Make a space in the centre of the pan and saute the red chillies and garlic. Then mix in with the rest of the meat and vegetables.
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Give it a good season with salt and pepper.
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Add passata, the stock and 1 tablespoon of sweetener.
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Cover and simmer for a further 10-15 mins - you may need to add a bit of water if it is too thick or simmer uncovered if too liquidy.
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Add broccolli around 5 mins before the end (to keep it nice and crunchy).
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Prepare the pasta as per instructions.
Recipe Notes
Please note: Frozen cubes of garlic or ginger can be found in international supermarkets and in some major English supermarket stores. One rectangular cube measures 3.5cm x 3.5cm x 1.5cm.