Lunch: Soups, Salads, Snacks and Sides – Creamy Chicken Pasta Salad


Ingredients (serves 1)


y 1 chicken fillet y Pinch of salt y 75 g penne pasta y 4 sun-dried tomatoes y 1 tablespoon basil pesto y 2 tablespoons low-fat crème fraiche Garnish y 30 g pine nuts


Equipment


y Kettle y Small Saucepan y Large saucepan y Weighing scales y Chopping board y Sharp knife y Frying pan y Wooden spoon y Colander y Bowl y Measuring spoons


Method


1. Boil the kettle. Pour the boiling water into a small saucepan. Bring it to a gentle simmer and add the chicken fillet. Poach the chicken for 15 minutes.


2. Boil the kettle again. Pour the boiling water into a large saucepan and add a pinch of salt. Place the saucepan on a high heat and bring to the boil. Add the pasta to the boiling water. Cook for 8–10 minutes or until al dente (fully cooked, but still firm). Stir the pasta from time to time to stop it from sticking together. (You should also check the packet for instructions on cooking times.)


3. Meanwhile, thinly slice the sun-dried tomatoes.


4. Preheat a frying pan for 1 minute on a medium heat. Add the pine nuts and gently toast them for 2–3 minutes, stirring to help them toast evenly.


5. Drain the pasta in a colander and put it in a bowl.


6. Remove the chicken from the poaching liquid and chop it into bite-sized cubes. Add it to the pasta.


7. Gently stir in the sun-dried tomatoes, basil pesto and crème fraiche.


To serve Garnish with the toasted pine nuts. Tip To increase the fibre content of this dish, use wholewheat pasta. Food For Thought


Pesto is a sauce originating in Genoa, the capital city of Liguria, Italy. It traditionally consists of garlic, pine nuts, coarse salt, basil leaves and Parmesan cheese, all blended with olive oil.


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