Pasta spirals with chicken and mushrooms
Preparation time:
Recipe highlights Serves: 5
- Good source of calcium, folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Low salt
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Ingredients
- 500 g spiral pasta
500 g skinless chicken breast fillets, chopped into small cubes
200 g mushrooms, quartered
5 spring onions, sliced
1 1/2 tablespoons cornflour
1 X 375 mL can reduced fat evaporated milk
1/2 cup chicken stock
freshly ground black pepper, to taste
canola or olive oil spray
Cooking method
-
1. Start cooking the spirals in a large saucepan of boiling water.
2. Spray a non-stick frypan or wok with oil and heat. Cook the chicken over high heat for about 5 minutes or until browned. Remove from the pan and set aside.
3. Reduce the heat to medium, add the mushrooms and spring onions to the pan and cook, stirring frequently, for 3 minutes or until soft.
4. Put cornflour into a small bowl and gradually add 1/3 cup milk, stirring until smooth. Pour the remaining milk and chicken stock into the pan, then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Season to taste.
5. Stir the chicken mixture into the sauce and gently heat through. When the pasta is al denté (cooked but still firm), drain and serve topped with the sauce.
Notes: Use wholemeal pasta if you want to increase your fibre intake.
Serve with a salad or add more vegetables to the pasta to make a complete meal.
Use egg free pasta if you are preparing food for people with an allergy to egg.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 364.41g | 100.00g |
| Energy (kJ) | 2453.55kJ | 673.29kJ |
| Protein (g) | 41.28g | 11.33g |
| Total fat (g) | 9.40g | 2.58g |
| - Saturated fat (g) | 3.09g | 0.85g |
| - Polyunsaturated fat (g) | 1.54g | 0.42g |
| - Monounsaturated fat (g) | 3.34g | 0.92g |
| Cholesterol (mg) | 73.22mg | 20.09mg |
| Carbohydrate-available (g) | 80.96g | 22.22g |
| CarbohydrateSE (g) | 80.38g | 22.06g |
| - Sugars (g) | 9.57g | 2.62g |
| Water (g) | 195.00g | 53.51g |
| Dietary fibre (g) | 4.65g | 1.27g |
| Thiamin (mg) | 0.24mg | 0.07mg |
| Riboflavin (mg) | 0.74mg | 0.20mg |
| Niacin (mg) | 7.84mg | 2.15mg |
| Niacin equivalents (mg) | 16.61mg | 4.56mg |
| Vitamin C (mg) | 6.00mg | 1.65mg |
| Total folate (ug) | 81.76ug | 22.44ug |
| Total vitamin A equivalents (ug) | 50.66ug | 13.90ug |
| Retinol (ug) | 31.25ug | 8.57ug |
| Beta carotene equivalents (ug) | 119.74ug | 32.86ug |
| Sodium (mg) | 259.45mg | 71.20mg |
| Potassium (mg) | 815.36mg | 223.75mg |
| Magnesium (mg) | 79.87mg | 21.92mg |
| Calcium (mg) | 240.01mg | 65.86mg |
| Phosphorus (mg) | 687.64mg | 188.70mg |
| Iron (mg) | 2.02mg | 0.55mg |
| Zinc (mg) | 2.22mg | 0.61mg |
Contributed by:
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Source: Australian Institute of Sport (1999),
Survival for the fittest, Murdoch Magazines, NSW.
This recipe was orginally published as:
Spirals with chicken and mushrooms
Recipe publication date on: 08/22/2001
Last reviewed on: 20/08/2014
