Chicken with tomato and olive pesto
Time to make: 30 mins
( Hands-on time: 10 mins )
Total cost: $ 21.60 / $ 5.40 per serve
(at time of publication)
Nutrition Info.(per serve)
- 4 x 125g lean chicken breasts
- 1 tablespoon oil
- 1 small onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 tablespoons sun-dried tomato pesto
- 1 small red capsicum, diced
- 400g can cherry tomatoes
- 1 teaspoon sugar
- 1/4 cup olives, sliced
- 2 tablespoons balsamic vinegar
- 1 1/2 cups baby spinach
- 50g pine nuts, toasted
- 3 tablespoons fresh basil
Total fat 16g
Saturated fat 3g
Dietary fibre 3g
1 Butterfly each chicken breast (see tips). Preheat oven to 190°C. To make tomato sauce, heat a pan with oil. Cook onion until softened. Add garlic, pesto and capsicum. Cook for few more minutes.
2 Add tomatoes, sugar, olives and balsamic then cook for a few minutes. Place chicken on a baking tray. Add spinach and top with tomato sauce. Sprinkle with pine nuts and cook for 20-25 minutes.
3 Garnish chicken with fresh basil.
NOTE: Diabetes-friendly when served with Broccoli, lentil and mushroom salad.
Make it a meal! Serve with Broccoli, lentil and mushroom salad.
Step-by-step butterflying chicken breasts
Step 1 Use a sharp knife to cut down the centre of each chicken breast to a depth of three-quarters of the way through.
Step 2 Open the breast up like a book.
Step 3 Cover with plastic wrap.
Step 4 Use a rolling pin to beat and flatten out the breast to about 1cm thickness.
Hanu de Jong
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