Instant Pot Rotini with Chicken and Capsicum Recipe

With the long weekend of Easter eggs, hot-cross buns, and long family lunches behind us, many Aussies are getting back to routine this week with their health and wellbeing.

Making healthy choices during a holiday period can be more challenging, but for those wanting to keep track of what they’re eating – portion sizes are key.

As we return to routine, the number one global nutrition and food tracking app, MyFitnessPal is encouraging Aussies to be informed on portion sizes as new research reveals less than a quarter (24%) of us are paying attention to portion sizes. 

When it comes to eating a balanced diet, Aussies could be over-eating as less than one-third (24%) think portion sizes are important, according to research from MyFitnessPal. In fact, over one-third (38%) of Australians admit to rarely even reading the recommended serving sizes on a food package nutrition label. 

Rather than measuring ingredients or tracking their food intake, time-poor home cooks are relying on eyeballing (i.e. guessing) their portions, with 40% saying they use this method.  A third of Aussies (34%) surveyed said they find it challenging to determine the appropriate portion sizes when they are cooking or eating.

“As we return to our regular eating habits, it’s important to continue to be mindful of what we’re eating and how it impacts our health.  Weighing and measuring your food can be a challenge but tracking your food intake for even just a few days or a week can provide valuable insight into the portion sizes that are right for you and with this knowledge, you can make more informed decisions.” said Katie Keil, Chief Marketing Officer at MyFitnessPal.

Instant Pot Rotini with Chicken and Capsicum Recipe

Ingredients

3 cups (710 ml) low-sodium chicken or vegetable broth
2 tablespoons (30g) tomato paste
4 cups (12 ounces/340g) dry whole-grain rotini pasta
1/4 cup (27g) oil-packed sun-dried tomatoes, drained and chopped
1 tablespoon (15 ml) olive oil
1 1/2 teaspoons (7.5 ml) chopped fresh rosemary
Salt and black pepper, to taste
1 small red capsicum, thinly sliced
3 small (6 ounce/170g) boneless, skinless chicken breasts
1 teaspoon (5 ml) salt-free garlic seasoning blend
2 cups (440 ml) baby spinach
1/4 cup (60 ml) Parmesan cheese, shredded

Method

1. In the pot of an electric pressure cooker, whisk together the broth and tomato paste until the tomato paste is dissolved. 
2. Add the pasta, sun-dried tomatoes, olive oil, rosemary, 1/4 teaspoon salt and several grinds of pepper. Stir to combine. 
3. Place the capsicum on top of the pasta. 
4. Season the chicken with the garlic seasoning and place on top of the pasta mixture, do not stir.
5. Lock on the lid, select the Manual/Pressure Cook function. Adjust to high pressure and set the timer for 4 minutes. Make sure the steam valve is in the “sealing” position.
6. When the cooking time is up, carefully quick-release the pressure.
7. Unlock the lid and transfer the chicken to a clean cutting board. Slice the meat into bite-size pieces and return them to the pot. Add the spinach and cheese and stir to wilt the spinach. Serve immediately.

Serves: 4 | Serving Size: 1 1/2 cups pasta mixture

Nutrition (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g;
Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g;
Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g

About MyFitnessPal

MyFitnessPal is the number 1 global nutrition and food tracking app. Since 2005, MyFitnessPal has empowered over 200 million users in over 120 countries to achieve their health and well-being goals through logging food intake, recording exercise activity, and tracking their wellness habits.

MyFitnessPal is on a mission to support Australians to manage their health goals on their own terms. Through personalised data-led insights, nutritional guidance, and unwavering support, MyFitnessPal provides users with tools for positive, healthy change.