Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
47
High
Nutrition per serving
Calories640.7 kcal (32%)
Total Fat13.2 g (19%)
Carbs98.4 g (38%)
Sugars8.8 g (10%)
Protein32.9 g (66%)
Sodium357.7 mg (18%)
Fiber5.9 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
You can always mix up the order in which you make the food to suit you the best, the most important is that at the end you have all the parts ready.
Step 2
1. Put plain yogurt in a bowl (you can add a bit of mayo to make it softer) and press garlic into it. You can add as many cloves as you like, depending on whether you like a stronger taste or not. I usually put 3-4. Put it in the fridge.
Step 3
2. Prepare your chicken, cut it into smaller cube-like pieces. Season it however you like, usually I put half a spoon of salt, black ground pepper, red hot paprika, red sweet paprika and a whole spoon of chicken spice.
Step 4
3. Cook your penne as instructed on the package. When it comes to shape, I usually use fusilli and I think it works the best with that dish.
Step 5
4. Cut your broccoli into florets and cook it - first salt & boil the water, then add broccoli and cook it for about 5-6 minutes so it’s not too soft.
Step 6
5. Cut your bell pepper into cubes and add canned corn. Mix together.
Step 7
6. When the noodles and broccoli are ready put it away and fry your chicken until it’s nice and brown.
Step 8
7. When all things are ready take your casserole dish out (at least that’s what I found it’s called? or ovenproof one but I bet you know what I mean) and put everything inside. Usually my order is: noodles > corn & pepper > garlic sauce > cheese > noodles > corn & pepper > chicken > broccoli > garlic sauce > cheese.
Step 9
8. Bake in oven at 200°C for 30 minutes.
Notes
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