Serves: 4

Preparation time: 50 mins

Cooking time:

Serves:

Calories: Approximately 350 calories per serve

INGREDIENTS

  •   2 red capsicums, quartered and deseeded
  •   cooking oil spray
  •   2 chicken breast fillets (200g each), halved horizontally
  •   3 cloves garlic, crushed
  •   1 red onion, finely chopped
  •   A pinch of dried chilli flakes
  •   750g tomatoes, chopped
  •   200g peas and brocolli
  •   1/4 cup fresh basil, finely chopped
  •   175g pasta
  •   touch of parmesan to garnish (optional)

Directions

Step 1: Preheat grill and pre-line a baking tray. Place capsicum skin side up on the tray and grill until skin blisters. Let capsicum sweat by carefully placing capsicum in a plastic bag.  Set aside and let it rest for 5 minutes. Peel and discard the skin. Then, slice the flesh thinly.

Step 2: Spray a shallow and wide saucepan with oil . Then, place it over medium-high heat. Cook sliced chicken for 4–5 minutes on each side or until cooked through. Set aside and keep warm. On the same pan, add garlic, onion and chilli. Cook until soft (approx. 5 minutes).

Step 3: Add the sweated capsicum, tomatoes and ½ cup water to a pan and bring to boil. Reduce heat and let it simmer, uncovered, until sauce thickens and tomatoes break down (approx. 8-10 minutes). Then, add beans and cook for another 5 minutes or until tender. Add little water where necessary. Stir in basil.

Step 4: Cook pasta following instructions.

Step 5: Top pasta with sauce, beans and chicken. Serve pasta and chicken with green salad.