Just so we are clear, I am not using zucchini instead of pasta because I think pasta is ‘bad’ for us. I am using zucchini because with every meal, my priority is always vegetables and they are currently on special. If I was to have pasta, I would have plenty of vegetables incorporated in some other way and have a serve indicative of my activity levels that day. So after a tough day of training my pasta serve would be a lot larger than after a light recovery day. If you are sitting for most of the day, the reality is you probably don’t need the amount of carbohydrate that you would find on a big plate of pasta, so this is a great way of adapting your intake.
For active families you could cook pasta and zucchini and have a combination of both.
Most importantly, sit at the table, enjoy your food, chew it well and discuss the day with friends and family.
4-5 medium sized zucchini
400g free range chicken breasts, diced
4-5 rashers bacon, sliced
1 can lite and creamy evaporated milk
2 cups button mushrooms, sliced
1 onion, finely chopped
1-2 teaspoons garlic
1 tbsp flour
1 tbsp olive oil
Toasted pine nuts and grated cheese to top
Use your potato peeler to peel zucchini lengthways and create thick ribbons.
Heat a large non-stick frying pan on a high heat. Add the oil, onion and garlic and fry for a few minutes. Add the chicken and bacon and cook for 3-4 minutes until lightly browned. Add the mushrooms and fry for a further few minutes. Mix the flour with 1/4 cup of water and stir into the chicken. Add the evaporated milk and stir until it thickens and creates a creamy sauce.
Remove chicken from the heat and replace with a clean frying pan. Add a touch of oil and then fry the zucchini with plenty of pepper for a few minutes until heated through.
Serve the chicken with the zucchini and top with pine nuts and cheese.