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Dinner

Chicken and Courgette Pasta with Lemon and Parmesan

Sliced chicken and ribbons of courgette through pasta with lemon, chilli and a small amount of parmesan. 53 g of protein for 600 kcal.

Calories
600kcal
Protein
53g
Fat
18g
Carbs
54g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

  • Gluten
  • Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Chicken breast160 g

    Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.

  • Pasta70 g

    Seventy grams dry is about 170 g cooked and 245 kcal, which is most of the carbohydrate on the plate. Dry weight. Cooked, it is about 2.2 times heavier.

  • Courgette150 g

    Peeled into ribbons with a vegetable peeler so it cooks in the time the pasta drains.

  • Parmesan15 g
  • Olive oil8 g
  • Garlic1 clove, about 3 g
  • Lemon zestOf half a lemon
  • Lemon juiceA squeeze
  • Chilli flakesA pinch
  • Black pepperPlenty

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Method

  1. Put the pasta on in well-salted water and cook it a minute short of the packet time.

  2. Slice the chicken thinly, season it and fry in the oil over a high heat for four minutes until browned at the edges, then add the garlic and chilli flakes for thirty seconds.

  3. Add the courgette ribbons with a ladle of pasta water and cook for two minutes until they slump.

  4. Drain the pasta, toss it through the pan with the zest, juice and parmesan, and loosen with more pasta water until it coats rather than clumps.

Worth knowing

  • The starchy pasta water is what turns 15 g of parmesan into a sauce. Without it the cheese sits in dry clumps and you reach for more oil.
  • Ribbons rather than chunks of courgette because chunks need ten minutes and go watery. Ribbons take two.

More like this

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.