Meal
Chicken in tomato sauce, with courgettes and pasta
Chicken is a good alternative to red meat. It provides protein of similar quality and iron in a slightly smaller quantity. It also provides much smaller amounts of animal fat. You must know that the chicken legs has a little bit more fats and is an intermediate solution. Chicken breast has less fat and iron.
Ingredients
- 1 drumstick or ½ chicken breast (~ 80 g)
- 1 tomato, cut in cubes
- 1 courgette
- 2 tbsp of finely shaped pasta or barley-shaped pasta
- 1 tbsp of olive oil
Preparation
- Heat water in a small pot along with the chicken. Make sure that water does not cover the chicken, and that it reaches just above the middle of the pot.
- Leave to simmer until the meat in the centre or near the bone becomes white.
- Add the courgette, tomato and pasta. Add a little hot water, if necessary.
- Drain all solids, place them in the food processor and mash them. Use broth from the pot to achieve the desired texture.
- Add olive oil and stir.
* If you want you can add 5-6 almonds to enhance the meal with more omega-3 fatty acids and flavour