Chicken and Leek Pasta Bake

This Gut-Friendly Chicken and Leek Pasta Bake is a well-balanced, nutrient-dense meal that supports digestion and weight management while providing comfort and flavour

Chicken and Leek Pasta Bake

(Serves 4)

Ingredients
For the Pasta Bake:
•    200g whole-grain pasta  
•    2 tbsp olive oil 
•    2 medium leeks, sliced  
•    2 garlic cloves, minced  
•    300g cooked skinless chicken breast, shredded 
•    1 cup (240ml) unsweetened almond milk 
•    1 tbsp plain whole-wheat flour 
•    1/2 tsp Dijon mustard  
•    1/2 cup (50g) grated reduced-fat cheddar cheese (optional, adds flavour and calcium)
For the Crunchy Top:
•    1/4 cup (30g) ground almonds  
•    2 tbsp ground flaxseeds 
•    1 tbsp olive oil  
•    2 tbsp fresh parsley, chopped  

Method

  1. Cook the whole-grain pasta according to package instructions until al dente. Drain and set aside.
     
  2. Heat olive oil in a skillet over medium heat. Add the sliced leeks and garlic, sautéing until softened and fragrant.
     
  3. In a small saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1 minute. Gradually whisk in almond milk, stirring constantly until thickened.
  4. Add Dijon mustard and grated cheddar (if using), stirring until smooth. Season with salt and pepper to taste.
  5.  In a large mixing bowl, combine the cooked pasta, shredded chicken, leek mixture, and sauce. Mix well.
     
  6. Transfer the mixture to a greased baking dish.
      In a small bowl, mix ground almonds, ground flaxseeds, olive oil, and parsley.
  7. Sprinkle evenly over the pasta mixture.
     
  8. Preheat your oven to 200°C (400°F). Bake the dish for 20-25 minutes, or until the top is golden and crispy.

Benefits

 
For Tummy Fat Reduction:
1.    High Protein: Chicken breast and flaxseeds promote muscle repair and reduce cravings.
2.    Low-Glycemic Ingredients: Whole-grain pasta and almond milk help stabilize blood sugar levels.
3.    Healthy Fats: Olive oil and almonds support hormone regulation and promote satiety.
For Gut Health:
1.    Prebiotic Ingredients: Leeks and garlic feed beneficial gut bacteria.
2.    Fibre-Rich Ingredients: Whole-grain pasta, leeks, and flaxseeds support digestion and regularity.
3.    Anti-Inflammatory: Parsley, almonds, and olive oil help reduce inflammation and support overall gut health.

Macros (Per Serving)
Calories: 536.7 kcal
Protein: 29.0 g
Carbohydrates: 23.8 g
Fat: 36.8 g
Fibre: 4.9 g

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