https://www.lifestylefood.com.au/recipes/24393/basil-chicken-with-tomatoes-and-zucchini-risoni

LifestyleFOOD.com.au

A delicious dinner option that's diabetic friendly.

Ingredients

  • 1 cup (220g) risoni pasta

  • ¾ cup fresh basil leaves

  • 4 x 120g lean chicken breast fillets, fat trimmed, halved horizontally

  • 1 tsp finely grated lemon rind

  • 2 tbs lemon juice

  • 1 garlic clove, crushed

  • 1 tbs olive oil

  • 2 medium zucchini, thinly sliced

  • 300g green beans, trimmed, cut into 3cm lengths

  • 200g grape tomatoes, halved

  • ½ cup (125ml) chicken stock

  • 2 bunches (200g) rocket, trimmed

Method

  • 1.

    Cook pasta in a large saucepan of boiling salted water, following packet instructions, or until just tender. Drain.

  • 2.

    Meanwhile, finely shred ¼ cup basil (see tip). Place chicken, rind, juice, shredded basil, garlic and half the oil in a large bowl. Season with salt and freshly ground black pepper. Toss to coat.

  • 3.

    Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Cook chicken, in batches, for 2 minutes each side or until cooked through. Transfer to a plate. Cover to keep warm.

  • 4.

    Heat remaining oil in a large saucepan over medium-high heat. Cook zucchini, beans and tomatoes, stirring, for 2 minutes or until vegetables are softened. Add stock and risoni and cook, stirring, for 2 minutes or until heated through. Stir in remaining basil and season with salt and freshly ground pepper. Serve risoni with chicken and rocket. 9 ProPoints value per serve.

  • Tips:

  • 1.

    Risoni looks like rice but is actually a small, seed-shaped pasta that can be enjoyed hot or cold. It is available in packets in the pasta aisle of the supermarket.

  • 2.

    Always shred basil just before using otherwise the edges may bruise and turn black.

  • Note:

  • 1.

    Please check with your doctor, dietitian, or diabetes educator as to the suitability of this information for your diabetes management.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 608kj
  • Fat Total 21g
  • Saturated Fat 5g
  • Protein 48g
  • Carbohydrate 54g
  • Sugar 8g
  • Sodium 214mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Notes

Recipe provided by Weight Watchers. Each recipe has been developed by a team of qualified nutritionists based on Weight Watchers' scientifically proven and award winning ProPoints system. 

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