Mains

Chicken with tomato and olive pesto

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Devin Hart

First published: Nov 2013

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Total cost: $21.60 / $5.40 per serve

(at time of publication)

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

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 327cal

Kilojoules 1370kJ

Protein 34g

Total fat 16g

–Saturated fat 3g

Carbohydrates 10g

–Sugars 10g

Dietary fibre 3g

Sodium 320mg

Calcium 80mg

Iron 3mg

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.

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