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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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What could be easier and more delicious for a casual lunch or dinner than this delicious pesto chicken tray bake recipe? So easy and quick to make in 30 minutes, diabetes friendly and suitable for low FODMAP.
1 Preheat oven to 200°C. Spray a large flameproof baking dish with oil and set over a medium-high heat. Add chicken fillets and cook, turning once, for 5 minutes or until browned all over. Transfer chicken to a plate. Place carrots and potatoes in dish. Spray with a little oil and bake carrots for 15 minutes or until tender then remove from oven. Bake potatoes for 15 more minutes
2 Meanwhile, brush chicken with 1 tablespoon basil pesto then add chicken to baking dish (with potatoes) for 15 minutes or until cooked through. Add tomatoes to dish for last 8 minutes of cooking time.
3 Meanwhile, bring a medium-sized saucepan of water to the boil. Blanch green beans for 2 minutes or until bright green and just tender. Drain and refresh beans in a large bowl of cold water. Drain again.
4 Stir remaining basil pesto into lemon juice. Toss beans and baby spinach with carrots. Top chicken with lemon-pesto mixture and serve with potatoes and mixed vegetables.
Make it gluten free: Use gluten-free pesto.
For those on a low-FODMAP diet, store bought basil pesto is normally high FODMAP as it contains garlic and sometimes cashew nuts. You can make your own by blending 2 tablespoons of garlic infused oil, 2 cups of fresh basil, juice of 1 lemon, ¼ cup pinenuts, 1 tablespoon olive oil, and 2/3 cup of freshly grated parmesan cheese.
Calories 427 cal
Kilojoules 1790 kJ
Total fat 15 g
Saturated fat 3 g
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