Mediterranean penne with chicken

Ingredients

Serves: 4

• 200 g (about 2 cups) penne
• ¼ cup (60 mL) sundried tomatoes in oil
• 2 Tbsp (30 mL) oil (from jar of sundried tomatoes)
• 2 cloves garlic, coarsely chopped
• ½ cup (125 mL) fresh parsley
• 2 Tbsp (30 mL) fresh basil or 1 tsp (5 mL) dried basil
• 3 Tbsp (45 mL) Parmesan cheese
• ½ tsp (2.5 mL) salt
• ½ tsp (2.5 mL) black pepper
• 1 cup (250 mL) pasta cooking water
• 1 Tbsp (15 mL) oil
• 1 lb (454 g) boneless, skinless chicken breast, cut into bite-sized pieces
• 1 medium onion, chopped
• 1 zucchini, cut into 1-inch pieces
• 1 small eggplant, cut into 1-inch pieces
• 1 cup (250 mL) cherry tomatoes

Instructions

1. Bring a large pot of water to boil. Cook penne according to time on package, removing 1 cup (250 mL) pasta water halfway through cooking.
2. Combine sundried tomatoes and oil, garlic, parsley, basil, cheese, salt, pepper and pasta cooking water in a blender or food processor. Blend until smooth. Set aside.
3. Heat oil in a large non-stick frying pan over medium-high heat. Add chicken, cooking about 3–4 minutes per side or until cooked through. Add onion, zucchini and eggplant and continue to cook, stirring occasionally, for 4 to 5 minutes. Toss in cherry tomatoes and blended sauce. Bring to boil; reduce heat to medium and simmer for 2 minutes, mashing cherry tomatoes with the back of your spoon.
4. Drain pasta and toss into chicken and vegetable mixture. Serve hot.

• Nutrition know-how: Combining the protein from the chicken and fibre from the vegetables with a high-carbohydrate food like pasta helps to manage blood sugar response after the meal.
• Cooking know-how: Ingredients, such as sundried tomatoes, garlic, herbs and Parmesan cheese, add a lot of flavour without the need for too much salt.