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–+ servings
Competition Chicken Pasta

Competition Chicken Pasta

Dinner
This tasty pasta recipe is made using fresh pasta and a simple tomato sauce to help you meet your carbohydrate targets in the lead up to competition or high intensity exercise.
5 stars from 1 vote
Calories767kcal
Carbs109g
Protein49g
Fats15g
For Intensive Exercise
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Performance Benefits

This is a high carbohydrate recipe. If you are training for a marathon, endurance evening or participating in intermittent sports, this recipe is certainly one to add to the bank. It is important that you are meeting your carbohydrate requirements around your training and recovery to ensure you are leaving nothing on the table when it comes to performance.
Read more about carbohydrates for endurance and intermittent sport here
The 4 R’s for Total Recovery
Strategic Fuelling for Training and Games
Health Benefits

Inadequate intakes of carbohydrates can have negative effects on our health as well as performance. It can impair our immune function, hormone production and lead to low energy availability (LEA). LEA is a growing concern with increased prevalence being observed in both elite and non-elite sports, especially among female athletes. Read more about LEA here -
Low Energy Availability in Females - A Growing Concern - daveynutrition
Expert Tips

For a lower fat content, leave out the egg and cook the chicken in the oven or air fryer.

Equipment

  • 1 Medium pot
  • 1 Large pan
  • 3 Bowls

Ingredients

  • 300 g Fresh pasta
  • 1 tbsp Rapeseed oil
  • 200 g Chicken breast
  • 1 Egg
  • 1 tbsp Corn flour
  • 2 tbsp Flour
  • ½ tsp Garlic powder
  • 1 tsp Smoked paprika
  • 1 tsp Oregano
  • ¼ tsp Cayenne pepper
  • 1 tsp Basil
  • ½ tsp Salt
  • 120 g Passata
  • 100 g Frozen vegetables
2 Servings

Instructions

  • Heat the oil on a large pan over a medium heat.
  • Mix the herbs and spices together in a bowl. Split the mix between two dishes.
  • Add the cornflour and flour to one of the dishes with the herbs and spices and mix well.
  • Whisk the egg in a bowl.
  • Dip the chicken pieces lightly in the egg mix before coating them lightly in the flour mix and placing them on the pan.
  • Cook for 12-15 minutes, turning often.
  • Cook the vegetables as per packet instructions.
  • Bring a pot of water to the boil.
  • Add the pasta and cook as per packet instructions.
  • Drain the pasta and place back in the pot, add the tomato passata, the other dish of herbs and spices and mix well.
  • Add the chicken before serving.

Nutrition

Serving: 1ServingCalories: 767kcalCarbohydrates: 109gProtein: 49gFat: 15gSaturated Fat: 2.6gPolyunsaturated Fat: 3.8gMonounsaturated Fat: 6.6gCholesterol: 193mgSodium: 656mgPotassium: 1200mgFiber: 8gSugar: 9gVitamin A: 369ugVitamin C: 25mgCalcium: 115mgIron: 2mg
Tried this recipe?Let us know how it was!