Ingredients

• 1 large courgette, roughly chopped
• 1 large yellow pepper, deseeded and roughly chopped
• Low-calorie cooking spray
• 160g cherry tomatoes
• 1 large onion, finely chopped
• 2 large garlic cloves, crushed
• 3 tbsp tomato purée
• 400g can chopped tomatoes
• ½ chicken stock cube
• Small handful of fresh basil, finely chopped
• 2 tsp dried oregano

  SYN 1
• 5 tbsp fat-free natural Greek yogurt
• 400g dried rigatoni (or other pasta shape)
• 500g skinless and boneless chicken breasts, cut into thin strips

  Method

  1. Preheat your oven to 220°C/fan 200°C/gas 7. Put the courgette and pepper in a roasting tin, spray with low-calorie cooking spray, season lightly and toss well. Roast for 20 minutes, turning halfway and adding the tomatoes 5 minutes before the end of cooking.
  2. Meanwhile, spray a large non-stick saucepan with low-calorie cooking spray and place over a medium heat. Add the onion and fry for 10 minutes, adding a little water if it starts to stick.
  3. Stir in the garlic, tomato purée, canned tomatoes, stock cube, basil, oregano and 250ml water. Simmer for 10-15 minutes, or until the sauce has thickened. Take the pan off the heat, stir in the yogurt and season lightly.
  4. While the sauce is simmering, cook the pasta according to the pack instructions.
  5. Spray a non-stick griddle pan with low-calorie cooking spray and place over a medium-high heat. When it’s hot, add the chicken strips and fry for 2-3 minutes each side, or until cooked through. Set aside and keep warm.
  6. Drain the pasta and return to the saucepan, reserving a little of the cooking water. Stir through the tomato sauce, roasted vegetables and chicken plus a couple of tablespoons of the cooking water if needed. Season lightly and serve hot with your favourite salad.