Chicken with tomato and olive pesto

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

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

¼ cup olives, sliced

2 tablespoons balsamic vinegar

1 ½ cups baby spinach

50g pine nuts, toasted

3 tablespoons fresh basil

Instructions

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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.

Variations

Make it a meal! Serve with Broccoli, lentil and mushroom salad.

HFG tip

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.

Nutrition Info (per serve)

Calories 327 cal

Kilojoules 1370 kJ

Protein 34 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 10 g

Sugar 10 g

Dietary fibre 3 g

Sodium 320 mg

Calcium 80 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.