Mediterranean Chicken Pasta Bake

Mediterranean Chicken Pasta Bake

Enjoy a satisfying and nutritious dinner with this delicious chicken pasta dish. Combine rigatoni pasta with tender seared chicken and a medley of roasted Mediterranean vegetables, all coated in a rich tomato sauce. Here’s what you’ll need:

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Ingredients:

• 1 large courgette, roughly chopped
• 1 large yellow pepper, deseeded and roughly chopped
• Low-calorie cooking spray
• 160g cherry tomatoes
• 1 large onion, finely chopped
• 2 large garlic cloves, crushed
• 3 tbsp tomato purée
• 400g can chopped tomatoes
• ½ chicken stock cube
• Small handful of fresh basil, finely chopped
• 2 tsp dried oregano
• 5 tbsp fat-free natural Greek yogurt
• 400g dried rigatoni (or other pasta shape)
• 500g skinless and boneless chicken breasts, cut into thin strips
  

  Instructions:

  1. Preheat your oven to 220°C/fan 200°C/gas 7. Place the chopped courgette and yellow pepper on a roasting tin, then spray them with low-calorie cooking spray. Lightly season and toss them well. Roast for 20 minutes, turning halfway through, and add the cherry tomatoes 5 minutes before the cooking time is up.
  2. Meanwhile, spray a large non-stick saucepan with low-calorie cooking spray and heat it over medium heat. Add the finely chopped onion and sauté for 10 minutes, adding a little water if it starts to stick.
  3. Stir in the crushed garlic, tomato purée, canned tomatoes, chicken stock cube, basil, oregano, and 250ml water. Simmer the sauce for 10-15 minutes, or until it thickens. Remove the saucepan from the heat, stir in the Greek yogurt, and lightly season.
  4. While the sauce is simmering, cook the pasta according to the instructions on the packaging.
  5. Spray a non-stick griddle pan with low-calorie cooking spray and heat it over medium-high heat. Once hot, add the chicken strips and cook for 2-3 minutes on each side, or until they are cooked through. Set the cooked chicken aside and keep it warm.
  6. Drain the cooked pasta and return it to the saucepan, reserving a small amount of the cooking water. Stir in the tomato sauce, roasted vegetables, and chicken. Add a couple of tablespoons of the reserved cooking water if necessary. Lightly season the dish and serve it hot alongside your favorite salad.