MEAL PREP: Creamy mustard vegetable pasta with chicken

MEAL PREP: Creamy mustard vegetable pasta with chicken

Pasta is is so comforting in the cooler seasons. vegetables can be a great substitute and you will get a lot more fiber & nutrients. You can have proper spaghetti as well with it!

Base: Three onions

Protein: Chicken breast.

Carbohydrates: Coriander & lime brown rice. Boil your rice. Once drained juice two limes and put in the bowl, cut up coriander mix in the bowl and its done!

Fats: Mustard, coconut milk (koko milk) & nutritional yeast.

Micronutrients: Courgette, spaghetti squash, mushrooms & aubergine.

Method

How to bake your squash: 

  • Cut in middle of the squash and scoop out all of the seeds.

  • Spray the centre with oil or 1tbsp of extra virgin oil.

  • Place on a baking tray circle down.

  • Bake for 20-30 minutes. The outside/skin should be soft to touch.

  • Cut your onion, courgette (slices or you can use a spiralizer), mushrooms, aubergine and fry them up. They are all high in water so you will find you don’t need to use oil if you don’t want to.

  • Once your vegetables are soft (par cooked) add in your mustard (2-3 tsp depending on your preference) , nutritional yeast and coconut milk. Mix it completely.

  • Add in your protein into the pan and stir.

  • Serve up into your tupperware and let rest.

Enjoy up to 3 days in the fridge and a week in the freezer! 

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