Healthy Chicken Pesto Pasta

Wholemeal or spelt pasta makes for a satisfying yet more nourishing meal, and this low-calorie chicken pesto pasta definitely delivers. Tossed with a fresh basil pesto and loaded with lean chicken, spinach, zucchini, asparagus, and peas, it’s a wholesome dish that combines flavor, protein, and plenty of vegetables in every bite.

Ingredients (14)

• 1 cup fresh basil leaves

• 2 tbsp finely grated parmesan

• 1 tbsp pine nuts, toasted

• 1 tsp finely grated lemon rind

• 1 1/2 tbsp extra virgin olive oil

• 1–2 tbsp warm water

• 200g dried spelt or wholemeal fusilli (spiral) pasta

• 2 bunches asparagus, trimmed, cut into 3cm pieces

• 150g (1 cup) frozen green peas

• 300g chicken breast fillets, thinly sliced

• 2 zucchini, thinly sliced

• 2 garlic cloves, thinly sliced

• 60g baby spinach

• Coarsely grated parmesan, to serve (optional)

Method

Step 1
Place basil, parmesan, pine nuts and lemon rind in a small food processor and process until finely chopped. Add 1 tbsp of the olive oil and water. Process until well combined, adding the remaining water if necessary. Season.

Step 2
Cook the pasta in a large saucepan of lightly salted boiling water following packet directions or until al dente, adding asparagus and peas in the last 2 minutes of cooking. Drain, reserving 60ml (1/4 cupful) cooking liquid.

Step 3
Meanwhile, heat remaining 1/2 tbsp oil in a large non-stick frying pan over high heat. Cook chicken, stirring, for 3–4 minutes or until golden. Add the zucchini and garlic. Cook, stirring, for 2 minutes or until the zucchini is tender crisp. Remove from heat.

Step 4
Add the pasta mixture, pesto, spinach and 1–2 tablespoonfuls of reserved cooking liquid to pan. Stir until well combined. Season and serve immediately with parmesan, if using.

Nutrition per serving

• Energy: 1810 kj (433cal)

• Protein: 31.1g

• Total Fat: 13.7g

• Saturated Fat: 2.4g

• Carbohydrate: 43g

• Sodium: 169mg