The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Smoky ’n’ spicy chicken fregotto
Risotto meets fregola in this fab collab using Sardinian-style pasta spheres and big-hitting Italian ingredients. Sun-dried tomato, smoky paprika and chilli flakes fire up a garlicky tomato sauce, while chicken, peppers, onions and courgettes soak up those sunshine flavours. Buon appetito!
SWK: Source of fibre
SWK: High protein
Plants 5
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Serving size
Ingredients
- 1 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 4 tsp garlic paste (Garlic, Sea Salt, Citric Acid)
- ½ tsp chilli flakes
- 2 tsp smoked paprika
- 8g chicken stock powder (Chicory Extract, Yeast Extract, Salt, Natural Flavouring, Onion Powder, Sugar, Chicken Stock Powder (100% Chicken Broth Powder) Rapeseed Oil.)
- 200g passata (tomatoes, salt, citric acid)
- 1 onion
- 1 pepper
- 1 courgette
- 300g diced chicken breast
- 1 handful of fresh flat-leaf parsley
- 120g Wholewheat Giant Couscous (Wheat, Mustard, Soya) (Whole WHEAT Flour (100%))
Nutritional Information
Calories: 478
Protein: 49g
Carbs: 62g
Fat: 4.0g
Ingredients
- 240g Wholewheat Giant Couscous (Wheat, Mustard, Soya) (Whole WHEAT Flour (100%))
- 2 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 8 x garlic paste (Garlic, Sea Salt, Citric Acid)
- 1 tsp chilli flakes
- 1 tbsp smoked paprika
- 8g chicken stock powder (Chicory Extract, Yeast Extract, Salt, Natural Flavouring, Onion Powder, Sugar, Chicken Stock Powder (100% Chicken Broth Powder) Rapeseed Oil.)
- 2 onion
- 2 pepper
- 2 courgette
- 600g diced chicken breast
- 1 handful of fresh flat-leaf parsley
- 400g passata (tomatoes, salt, citric acid)
Nutritional Information
Calories: 471
Protein: 48g
Carbs: 62g
Fat: 3.9g
Smoky ’n’ spicy chicken fregotto
Risotto meets fregola in this fab collab using Sardinian-style pasta spheres and big-hitting Italian ingredients. Sun-dried tomato, smoky paprika and chilli flakes fire up a garlicky tomato sauce, while chicken, peppers, onions and courgettes soak up those sunshine flavours. Buon appetito!
Cook time:
30 mins
Cuisine:
Italian
Food group:
Poultry
Allergens: Wheat
Cooking Instructions
Before you start
- 1x large saucepan
Get prepping
- Peel and finely dice the onions. Deseed and finely dice the peppers. Halve the courgettes lengthways and slice into ½cm half-moons.
Ace the base!
- Spritz a large non-stick frying pan with cooking spray and put it over a medium heat. Fry the chicken, onions, peppers and courgettes for 5-7 mins.
Turn up the flavour
- Add the giant couscous, both pastes, the chilli flakes (to taste) and the paprika to the pan, then stir well and cook for 2 mins.
- Add the stock, then pour in the passata and 350ml water (400ml for 4 portions). Simmer for 12-15 mins, stirring regularly, until the couscous is cooked and the sauce loosely coats everything. Add a little more water if needed.
Plate up
- Chop the parsley and stir half into the veg. Sprinkle the remaining parsley over the risotto and serve.