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)
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1 cup fresh basil leaves
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2 tbsp finely grated parmesan
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1 tbsp pine nuts, toasted
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1 tsp finely grated lemon rind
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1 1/2 tbsp extra virgin olive oil
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1–2 tbsp warm water
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200g dried spelt or wholemeal fusilli (spiral) pasta
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2 bunches asparagus, trimmed, cut into 3cm pieces
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150g (1 cup) frozen green peas
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300g chicken breast fillets, thinly sliced
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2 zucchini, thinly sliced
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2 garlic cloves, thinly sliced
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60g baby spinach
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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
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Energy: 1810 kj (433cal)
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Protein: 31.1g
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Total Fat: 13.7g
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Saturated Fat: 2.4g
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Carbohydrate: 43g
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Sodium: 169mg