Recipe Idea: Chicken and Mediterranean Vegetable Pasta

I always find it difficult to get the balance between eating well to fuel my running and cooking food that the whole family (including a 4 and a 6 year old) will enjoy. This recipe is one of those gems that provides all the nutrients needed for training, as well as passing the small child taste test!


(I use these quantities for a family of 2 adults and 2 small children)

  • 300g chicken mini fillets (or you could use 2 chicken breasts)
  • 1 onion
  • 1 clove of garlic
  • 1 red pepper
  • 1 yellow pepper
  • 1 courgette
  • A handful of cherry tomatoes (I love using multi-coloured varieties)
  • 400g tin of chopped tomatoes
  • tomato puree
  • Worcestershire sauce
  • A finely chopped handful of fresh herbs (thyme works well, or you could use basil or oregano)
  • salt and pepper
  • 200g wholemeal pasta


  1. Roughly chop the onion and garlic and fry in a large pan on a medium heat for 5 minutes.
  2. While the onion and garlic are softening, slice the red and yellow peppers into strips and cut the courgette into discs.
  3. In a separate pan, fry the chicken on a medium heat. It will need 15-20 minutes depending on the cut you are using (check the packaging). About halfway through cooking add a generous slug of Worcestershire sauce and a small handful of your finely chopped fresh herbs. Make sure you turn the chicken occasionally so that it gets nicely coated in the herbs.
  4. In a saucepan, add your pasta to boiling water and cook according to the instructions on the packet (usually 12-15 minutes).
  5. Once the chicken and pasta are cooking, you can finish off the sauce. Add the peppers, courgette and cherry tomatoes to the pan with the onion and garlic and continue to cook for another 5 minutes. Then add the tinned tomatoes, a good squeeze of tomato puree (you can add more later if needed), a slug of Worcestershire sauce and some more of your finely chopped herbs. Season with black pepper (and salt if you like). Give everything a good stir and simmer for around 10 minutes until the courgettes have softened sufficiently. Have a taste and adjust the tomato puree, herbs and seasoning if needed.
  6. Once the pasta has cooked, drain and add to the sauce. Give it a good stir to ensure all the pasta is coated.
  7. Now you are ready to serve. Dish up the pasta and sauce first, then arrange the chicken on top. If you are feeling fancy then you can scatter some extra herbs on the top to make it look really pretty.
  8. Eat and enjoy!

Let me know in the comments if you enjoy this recipe. I’d also love to hear other people’s ideas for family friendly healthy meals.


2 thoughts on “Recipe Idea: Chicken and Mediterranean Vegetable Pasta

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