The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Chicken with Tomato, Garlic & Mushroom Courgetti
Lower on carbs but big on taste, our healthy take on classic pasta features a mushroom, sundried tomato and sweet balsamic tomato sauce. Succulent free-range British roasted chicken thighs are shredded over the top for a protein hit.
Prep in 10
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 2 tsp dried oregano (use half)
- 1 courgette (use half)
- 150g British Free Range chicken thighs
- 100g passata (use half)
- 30g pitted black olives (use half) (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 120g chestnut mushrooms (use half)
- 40g sundried tomatoes (use half) (Sun dried tomatoes, Sunflower oil, Wine vinegar, Salt, Capers, Garlic, Oregano, Chilli pepper, Parsley, Antioxidant: Ascorbic acid, Acidity regulator: citric acid)
- 1 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 40g baby spinach (use half)
- 120g brown rice penne (use half) (Eggs)
- 2 garlic clove
Nutritional Information
Calories: 688
Protein: 43g
Carbs: 63g
Fat: 29g
Ingredients
- 30g pitted black olives (Olives, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- 40g sundried tomatoes (Sun dried tomatoes, Sunflower oil, Wine vinegar, Salt, Capers, Garlic, Oregano, Chilli pepper, Parsley, Antioxidant: Ascorbic acid, Acidity regulator: citric acid)
- 2 tsp dried oregano
- 40g baby spinach
- 120g chestnut mushrooms
- 100g passata
- 1 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 300g British Free Range chicken thighs
- 120g brown rice penne (Eggs)
- 1 courgette
- 2 garlic clove
Nutritional Information
Calories: 683
Protein: 42g
Carbs: 62g
Fat: 29g
Chicken with Tomato, Garlic & Mushroom Courgetti
Lower on carbs but big on taste, our healthy take on classic pasta features a mushroom, sundried tomato and sweet balsamic tomato sauce. Succulent free-range British roasted chicken thighs are shredded over the top for a protein hit.
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Cooking Instructions
- Preheat the oven to 200C / fan 180C / gas mark 6. Place the chicken on a lined baking tray, drizzle with 1 tsp oil and sprinkle over half the oregano and a pinch of seasoning. Bake for 25-30 mins, until golden and cooked through.
- Dice the courgette into 1-2cm cubes. Finely chop or crush the garlic. Thinly slice the mushrooms. Heat a medium frying pan with 2 tsp oil on medium-high heat. Add the courgette, garlic, mushrooms and remaining oregano and cook for 4-6 mins, until golden.
- Roughly chop the sun-dried tomatoes and olives. Add the passata, olives, sun-dried tomatoes and 50ml water to the pan. Simmer for 5-7 mins, until the sauce has thickened. Add the spinach and vinegar in the final minute of cooking to wilt.
- Meanwhile, bring a large saucepan filled with salted hot water to a boil. Add the penne and boil for 7-8 mins, until cooked, then drain.
- Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear.
- Stir any chicken cooking juices into the tomato sauce then season with sea salt to taste. Serve the pasta in bowls topped with tomato sauce and roasted chicken.
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