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Low calorie baked chicken & penna casserole with peas & carrots by Nikki Legon

Low calorie baked chicken & penna casserole with peas & carrots by Nikki Legon

The perfect January dish – healthy yet comforting too…



shutterstock 72465661SERVES 6

1 tbsp of butter

1 clove of garlic crushed

2 tsp of plain flour

1 tsp of grated lemon zest

250ml skimmed milk

1tsp of salt

40ml low fat cream cheese

180ml grated Parmesan cheese

3 tbsp chopped parsley

6 chicken breasts skin removed

4 carrots peeled and diced

300ml peas

1. Preheat the oven to 180°C

2. To make the sauce, melt the butter in a pan over a medium heat, add the garlic and lemon zest and cook for 1 minute. Then add the flour and cook, stirring with a wooden spoon, for another minute or so. Whisk in the milk and salt, and cook whisking constantly until just thickened - about 3 minutes. Add the cream cheese and half of the Parmesan cheese, whisk again until melted, then add the parsley.

3. Gently fry the strips of chicken and then season with salt and pepper.

4. Cook the peas and carrots.

5. Bring a large pan of salted water to the boil. Add the pasta and cook to al dente. Drain, reserving 1 cup of the cooking water.

6. Add the chicken and vegetables to the sauce, followed by the pasta.

7. Place in a baking dish, sprinkle with the remaining parmesan cheese and bake in the oven for 30 minutes.