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Syn Free One Pot Chicken and Asparagus Pasta

May 31, 2017 10 Comments

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This Syn Free One Pot Chicken and Asparagus Pasta is ready in about 20 minutes and is packed with amazing flavour.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

I purchased a huge bunch of asparagus the other day for an awesome price, which of course couldn’t be resisted as asparagus tastes amazing and best of all is a speed food.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

One of my favourite ways to cook asparagus, is to add some to an overproof dish, spray over the top with a little spray oil and season well with salt and black pepper and roast in the oven. Actually roasting is my preferred method for cooking it, and I could pretty much eat a plate of it all on its own.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

It also pairs up really well with a little grated parmesan and lemon juice over the top and is delicious in soup, like this Asparagus Soup or Asparagus and Sweet Potato Soup. There is also this delicious Chicken and Asparagus Bake. So many yummy dishes to try.

You can also try serving some for breakfast with boiled eggs, oven roasted just as it is, or wrapped in some bacon instead of the usual toast soldiers – yum!! A great alternative and saves up your healthy extra b choice for lunch or dinner.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

With a huge bunch of asparagus to be used up I decided on a yummy pasta dish for dinner. One Pot Pasta dishes are becoming hugely popular for my family. So easy and quick to make, and less washing up to do after, which is great for this time of year, when you want to spend more time outside enjoying the garden, than inside cooking and cleaning up afterwards.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

Chicken pieces seasoning with lemon zest, garlic and black pepper, paired with asparagus and pasta, make this One Pot Chicken and Asparagus Soup such a delight. Perfect flavours, with minimal effort.

It was clear plates from everyone, which always makes me happy to see.

For variation, you can also make this a creamy pasta dish, by omitting one healthy extra serving of the parmesan and instead adding 1 cup of 2% milk towards the end and continuing to simmer until it creates a silky creamy sauce.

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

Serve this delicious Syn Free One Pot Chicken and Asparagus Pasta with a side salad of spring greens, red onion and tomato with a low syn dressing of your choice.


Looking for some more No Fuss One Pot Meals? Check out these:

  • One Pot Creamy Zucchini Pasta
  • One Pot Beef Fajita Pasta
  • One Pot Shrimp Pasta
  • Low Syn Instant Pot Bombay Lamb Curry
  • Chana Masala
  • Spicy Prawn and Vegetable Risotto
  • Beef and Six Bean Chilli
  • Mushroom Risotto
  • One Pot Speed Pasta

or check out my FULL RECIPE INDEX for over 500+ delicious Slimming World recipes


Make this One Pot Chicken and Asparagus Pasta for dinner tonight and enjoy!!

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

Syn Free One Pot Chicken and Asparagus Pasta

Syn Free One Pot Chicken and Asparagus Pasta

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

This recipe is Slimming World and Weight Watchers friendlyExtra Easy - 1 HEa per servingWW Smart Points - 14

Ingredients

  • 350 of chicken thighs, cut in small pieces
  • 1/4 tsp of garlic powder
  • 1/4 tsp of onion powder
  • 1/4 tsp of paprika
  • 1/4 tsp of dried basil
  • 1/4 tsp of salt
  • 1/4 tsp of black pepper
  • little zest of lemon
  • 1 onion, sliced
  • 2 cloves of garlic, crushed
  • 300g of asparagus spears, chopped in half
  • 4.5 cups of chicken stock
  • 300g of penne pasta (or other pasta of choice)
  • spray oil
  • 120g of parmesan, grated
  • fresh Italian parsley, chopped
  • for creamy version:
  • Omit 30g (1 oz) of parmesan for 1 cup (240ml) of 2% milk (1 HEa)

Instructions

  1. Spray a deep frying pan over a medium high heat with spray oil
  2. Add the chicken, garlic powder, onion powder, paprika, basil, salt and pepper and fry for 5 mins, till lightly golden.
  3. Add in the lemon zest and stir to coat, remove and set aside.
  4. Spray pan with a little more spray oil and add the onion and garlic and fry for 2 minutes to softened.
  5. Add in the asparagus, pasta and stock, bring to a boil and reduce heat and simmer for 10-12 minutes.
  6. When the stock has reduced to about half, add the chicken and 90g of parmesan and continue to simmer,  stirring till cheese is melted into sauce and sauce just coats the pasta.
  7. Season as needed with some salt and black pepper. Top with fresh chop parsley and the remaining parmesan

For creamy version: 

  1. Omit 30g of parmesan and 0.5 cup of stock
  2. Then at step 6, add 60g parmesan, the chicken and milk and continue as above.

Notes

Nutritional information is an estimate and is to be used for informational purposes only.

Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate nutritional information. Also double check syn values of synned ingredients as different brands can vary. 

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full

Nutrition Information:
Yield: 4 Serving Size: 1 serving
Amount Per Serving: Calories: 564Total Fat: 16.8gSaturated Fat: 7.3gCholesterol: 90.1mgSodium: 817mgCarbohydrates: 64.7gFiber: 1.4gSugar: 4.8gProtein: 41.4g

Did you make this recipe?

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© Shevy (Slimming Eats)

Slimming Eats Syn Free One Pot Chicken and Asparagus Pasta - Slimming World and Weight Watchers friendly

 

 

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

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Filed Under: asparagus, by course, by ingredient, by type, cheese, chicken, dairy, Extra Easy, Kid Friendly, main course, Meal in less than 30 mins, pasta, Poultry, Recipes, Syn Free, vegetables

Previous Post: « Creamy Leek and Barley Soup
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Reader Interactions

Comments

  1. Riley

    January 29, 2018 at 3:30 pm

    How much milk is added when making the ‘creamy version’ please?
    Thanks!

  2. Shevy (Slimming Eats)

    January 29, 2018 at 10:40 pm

    Hi Riley – it is stated in the recipe box under ingredients, swap the parmesan out for 1 cup (240ml) of 2% milk. Hope that helps 🙂

  3. Frank Coltman

    August 6, 2018 at 1:49 pm

    Oh my goodness. This is going to become another family favourite.. So full of flavour. and really quick and easy

  4. Lyndsay

    January 14, 2019 at 5:51 am

    Hi is this able to be frozen please? Thank you

  5. Shevy (Slimming Eats)

    January 14, 2019 at 10:10 am

    yes you can freeze 🙂

  6. Sam hewit

    September 24, 2019 at 11:20 am

    Hi! Do I add the pasta in it’s dried form or should the pasta be pre-cooked?!
    Thanks!

  7. Shevy (Slimming Eats)

    September 25, 2019 at 10:31 am

    this is a one pot recipe, so the pasta goes in uncooked, it cooks in the pan with everything else – enjoy 🙂

  8. Shirley Robertson

    March 26, 2020 at 3:11 pm

    Thank you so much for the recipe. The food tasted so good.

  9. Caroline C

    December 31, 2020 at 11:10 am

    This looks so good! I was wondering if adding ricotta to a dish like this would work to make a creamy sauce. I only discovered recently that ricotta 90g is a Healthy A, and I’m keen to try it in pasta!

  10. Siobhan (Slimming Eats)

    January 5, 2021 at 2:55 pm

    I wouldn’t personally use ricotta in this recipe as you won’t get the same creamy result.

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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