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24carrot Gold

September 16, 2017

I don't carrot all if some of my pasta is substituted out. Why? Because I'm using a vegetable that is about to increase my vitamin A, fibre, potassium and antioxidant game. Substituting some of the pasta out for vegetable "pasta" helps to  increase the volume of the meal making you feel full. Give it a try and let me know what you think!

 

Whole Grain – Carrot Chicken Spaghetti

Makes 4 servings

 

150g whole grain spaghetti

2 large carrots, ends removed, peeled into ribbons

400g extra lean chicken, ground

2 tbsp olive oil

1 garlic clove, minced

5 white mushrooms, cut up

1 large red bell pepper,  diced

3 tbsp fresh basil, chopped

1 large  tomato, diced

2c marina sauce

Black pepper, ground

Basil to garnish

Red Chili flakes (preference)

 

Prepare whole grain pasta as per package directions. Drain and set aside once cooked.

Using a vegetable peeler, peel carrots into ribbons and set aside.

In a skillet, cook the chicken with 0.5 tsp of the olive oil. Set aside once cooked.

In a large pan, add the remaining olive oil over medium-low heat.  Add the garlic, mushrooms, red pepper and basil. Sauté for approximately five minutes. Add the diced tomatoes and cook for approximately six minutes.

Add the marinara sauce and carrots to the pan – mix well. Cover the pan and let it cook for approximately 6 minutes.

Add the cooked chicken to the pan, cover, and continue to cook for another 2-3 minutes on low.

Once cooked, add black pepper, divide among four bowls and mix with whole grain spaghetti. Garnish with remaining basil and red chili pepper.

 

Nutritional Information (per serving 1.5c chicken-carrot mixture and 1/4 of cooked spaghetti):

Energy: 440kcal   Protein: 25g      Fat: 18g (3g saturated fat)    Carbohydrate: 48g     Fibre: 8g

 

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