Target Audience – Young
Adults to Adults (18-25)
Activity Level – Full time
University Student
Portion Size suitable for our age
group – 2 ½ Cups
Special Needs our age group requires
·
Calcium
·
Whole grains
·
Produce
·
Adequate nutrition is important
during the young adult years for proper growth and development. Today's
teenagers consume more than the recommended amounts of fat, added sugars and
simple carbohydrates and inadequate amounts of whole grains, produce, zinc,
iron and calcium. Focusing on including the necessary nutrients in a young
adult's diet can help him have more energy and be healthier.
Recipe - Avocado Pesto Chicken Pasta
http://www.taste.com.au/recipes/24730/avocado+pesto+chicken+pasta
.
Step 1:
.
Make avocado pesto Process basil,
pine nuts, parmesan, garlic and avocado until finely chopped. With motor
running, add oil in a slow, steady stream. Process to combine. Transfer to a
bowl. Cover surface with plastic wrap.
.
Step 2:
.
Heat oil in a non-stick frying pan
over medium-high heat. Cook chicken for 5 to 7 minutes each side or until
browned and cooked through. Transfer to a plate. Set aside, covered, for 5
minutes. Thinly slice chicken.
.
Step 3:
.
Meanwhile, cook pasta in a
saucepan of boiling salted water, following packet directions, until tender.
Drain. Transfer to a large bowl. Cover to keep warm.
.
Step 4:
.
Remove tomatoes from stem, keeping
stalks intact. Add tomatoes to frying pan. Cook, turning, for 3 to 5 minutes or
until just starting to collapse.
Step 5:
Add pesto, tomatoes, cream, spinach and
chicken to pasta. Season with salt and pepper. Toss gently to combine. Top with
avocado and pine nuts. Serve.
3 ideas for your pasta dish
-
Avocado Pesto Chicken Pasta
- Creamy gnocchi, chicken and
semi-dried tomato bake http://www.taste.com.au/recipes/29453/creamy+gnocchi+chicken+and+semi+dried+tomato+bake
-
Low fat Pasta Carbonara
Flavour or Concept you may produce:
Chosen Pasta Recipe: Avocado Pesto Chicken Pasta
Why we have chosen it: We have chosen this recipe,
as it is a recipe that Sophie and I have never cooked and thought it would be a
good opportunity to branch out our cooking skills with something new. It is
also a healthy choice as it provides many nutrients, including protein from chicken,
low in cholesterol and sodium levels and the pesto provides low cholesterol
levels.
Nutrients in each ingredient:
Cooked Pasta:
-
246 Calories
-
Low in saturated fat and cholesterol
-
High in sodium
Olive Oil:
-
1910 Calories
-
Low in cholesterol and sodium
Chicken Breasts Fillets:
-
490 Calories
-
8% Calcium
Dried
Linguine Pasta:
-
200 Calories
-
2.0g Dietary Fibre
Cherry Truss Tomatoes:
-
27 Calories
-
Low in sodium and very low in saturated fat and
cholesterol
-
Good source of Vitamin E
Light Cooking Cream:
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Very low in Sodium
-
350 Calories
-
3g of Protein
Baby Spinach:
-
89 Calories
-
6g Protein
-
Very good source of Dietary Fibre, Protein and
Vitamin E
Avocado:
-
Very low in Cholesterol and sodium
-
Good source of Dietary Fibre and Vitamin C
-
240
Calories
Toasted Pine Nuts:
-
909 Calories
-
18g Protein
-
Very low in Cholesterol and Sodium
-
Very good source of Manganese
Fresh Basil Leaves:
-
1 Calories
-
Low levels of Saturated fat
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Very low levels of Cholesterol and Sodium
-
Good source of Protein
-
Good Source of Vitamin A and C
Parmesan Cheese:
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431 Calories
-
38g Protein
-
Good source of Phosphorus and Calcium
Clove:
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21 Calories
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Good source of Vitamin E and, Calcium and iron
-
Good source of Magnesium
