Pesto Chicken Pasta

  • Time: 25-30 minutes
  • Servings: 3
  • Serving Size: 5.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 60 grams or 2.1 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Chicken breast, skinless, uncooked - 240 grams or 8.5 oz
  • Olive oil - 1 tsp (5 grams)
  • Grape tomatoes - 120 grams or 4.2 oz

INGREDIENTS FOR PESTO:

  • Pine nuts - 1/4 cup (34 grams)
  • Basil, fresh leaves - 1 handful (20 grams)
  • Garlic clove - 2 medium (8 grams or 2 tsp minced garlic)
  • Olive oil - 1 tbsp (14 grams)
  • Water - 1 tbsp (15 grams)
  • Basil, dried leaves - 1 tsp
  • Nutritional yeast - 1 tsp (for our favorite brand click here)
  • Sea salt - 1/2 tsp

INSTRUCTIONS:

  1. Cook the pasta according to instructions on the package. Do not use any oil or salt to cook it. Drain and set aside when done. Slice the grape tomatoes in halves or fourths.
  2. Add all the pesto ingredients to a food processor and mix until creamy. Set aside.
  3. Cut the chicken breast in cubes. Place a large pan over medium heat and add the remaining olive oil. Once hot, add the chicken and season with a pinch of salt and black pepper. Cook for about 10 minutes or until fully cooked.
  4. Once ready, add the grape and reduce the heat to medium-low. Cook for 1-2 minutes.
  5. Finally, add the cooked pasta and pesto to the pan. Mix thoroughly until everything is nicely coated and cook for one more minute. Serve and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days. We used penne pasta because it goes well with the pesto but you can use any kind of pasta as long as it is whole-wheat.

NUTRITION FACTS per serving:

  • Calories 305
  • Protein 22 grams
  • Carbs 19 grams
  • Fat 17 grams
  • Fiber 3 grams
  • Sugar 2 grams
  • Iron 16% DV
  • Calcium 4% DV
  • Sodium 19% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Pestos are a great way to consume leafy greens. Basil is the classic ingredients in a pesto, which, like many other greens is high in iron.

Tags: low-carb, dairy-free, soy-free, high-protein, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.