Perfect for: Lunch, dinner, or post-workout recovery
Time: 1 hour
Servings: 4
🛒 Ingredients:
- 3 large chicken breasts
- 25 g feta cheese
- 3 large tomatoes, quartered
- 1 large yellow onion, roughly chopped
- 1 yellow bell pepper, chopped
- 4 baby marrows (zucchini) or pumpkin (or vegetables of choice)
- 1 whole head of garlic, top sliced off
- 2 tbsp tomato paste
- ⅓ cup fresh parsley or basil
- Wholegrain pasta (tagliatelle recommended)
- 1 tsp paprika (smoked optional)
- 1 tsp ground cumin
- 2 tbsp olive oil (plus a little for marinating chicken)
- Salt & pepper to taste
- Optional: grated parmesan for serving
🔥 Instructions:
- Prep oven & vegetables
- Preheat oven to 200°C (400°F).
- Place all vegetables on a baking tray, season with paprika, cumin, salt, and pepper. Drizzle with olive oil.
- Make a space in the centre for the garlic head. Drizzle garlic with a little avocado or olive oil, season with salt and pepper.
- Roast vegetables
- Roast for 20 minutes.
- Remove from oven, add tomato paste, and toss well.
- Return to oven for 15 more minutes until vegetables are tender and slightly caramelised.
- Cook chicken
- While vegetables finish roasting, marinate chicken breasts in a little olive oil, paprika, cumin, salt, and pepper.
- Heat a large pan over high heat and sear chicken until golden and cooked through. Remove and set aside.
- Make the sauce
- Transfer roasted vegetables to a blender. Add feta, fresh parsley/basil, and a splash of pasta water. Blend until smooth and creamy.
- Combine pasta & sauce
- Bring a large pot of salted water to the boil. Add pasta and cook until al dente.
- Pour sauce into the same pan used for the chicken. Add drained pasta, parmesan (optional), and toss until coated.
- Slice chicken and add back to the pan to absorb the sauce.
- Serve
- Top with fresh parsley and extra parmesan if desired.
✅ Why This Works:
This recipe balances lean protein from chicken with slow-digesting wholegrain pasta, giving you lasting energy and muscle recovery support. The roasted vegetables add depth of flavor and a boost of antioxidants, while the feta creates a creamy, tangy sauce without heavy cream. It’s a wholesome, nutrient-packed pasta dish that feels indulgent but fuels your body the right way.
