This delicious and quick recipe should only cost around £3.62 for 2 people.

You will need...

• 140g wholemeal penne pasta
• 1 large skinless breast of chicken
• 1 medium red onion
• 1 clove garlic
• 2 small leeks or 1 large
• 1 teaspoon dried tarragon
• 2½ tablespoons (low fat) crème fraiche
• Salt/black pepper
• 1 teaspoon olive oil
• 10g fresh parmesan cheese

Before you start make sure you have...
1 chopping board, Knives, 1 tray for ingredients, 2 medium saucepans, 1 mixing bowl, 1 colander, Set of scales, 1 wooden spoon and 1 grater

Right we’re all ready, so let’s start...

1. Heat a medium sized saucepan, ¾ full of lightly seasoned water on a high heat, covered - to boil
2. Peel the onion and roughly chop
3. Peel the garlic and finely chop
4. Cut the chicken into 2cm chunks
5. Cut the leek(s) lengthways and coarsely slice across. Wash well and drain
6. Place the other saucepan on a medium heat and when hot add the oil.
7. Add the pasta to the boiling water, reduce the heat and rapidly simmer (vigorous bubbles on surface) for about 12-15 minutes
8. Add the onions and cook for 2-3 minutes until soft
9. Add the garlic and cook for 1 minute until soft
10. Add the chicken and cook, stirring frequently, for about 3 minutes
11. Add the leeks with the tarragon and cook for a further 3-5 minutes until soft and the chicken is cooked
12. Check the pasta to see if it is cooked (it should have a bite, but is soft). Drain and put into the mixing bowl
13. Add the crème fraiche to the chicken mixture, stir well and tip into the pasta. Mix well
14. Season if necessary
15. Serve with grated Parmesan

Nutritional know how

This delicious pasta dish contains:

• One portion of your 5-a-day.
• Low levels of salt, sugar and saturated fat.
• Protein, which is needed for the growth and maintenance of our body, including hair and nail growth.
• Protein can also help stabilise energy levels and may help to improve mental clarity and concentration.
• Vitamin A, which is needed to improve eye-sight and is helpful for growth, bone & teeth development.
• B vitamins, which essentially provides our body with energy and can help to maintain our digestive and nervous systems.
• Iron, which helps to provide us with energy and may help to prevent anaemia.
• Zinc, one of the most important minerals in our body, which helps our nervous & immune systems.

Nutritional information

(per portion of 450g)

Energy 428 calories
(2000 Women - 2500 Men)

Fat 12.4g (70g Women - 95g Men)
Saturated Fat 5.7g (20g)

Protein 36.9g
(45g Women - 55g Men)

Salt 0.7g (6g) Sugars 8.8g (90g)

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