Pasta with Kale Pesto, tomatoes & chicken

Name: Pasta with Kale Pesto, tomatoes & chicken
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 1/4 oz curly kale, steamed and chopped (3/4 cup); 1/2 cup basil leaves; 1/2 cup baby spinach; 3 tbsp roasted sunflower seeds; 1 1/2 tbsp water; 1/2 tsp salt, divided, plus salt for cooking pasta; 5 tbsp garlic oil; 1/4 cup grated Parmesan, plus extra for serving; 1 1/2 lb boneless, skinless chicken breast, chopped into 1 inch pieces; 1/4 tsp pepper; 12 oz cherry tomatoes, cut in halves; 12 oz (4 1/2 cups) 100 percent whole-wheat farfalle

3 steps

Prep:10minCook:20min

Gut-Friendly Pasta Dish For dairy free- omit Parmesan and increase sunflower seeds to 1/4 cup. Add 2 tbsp nutrition yeast in processor.

Updated at: Tue, 29 Aug 2023 22:07:20 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories703.2 kcal (35%)

Total Fat25.4 g (36%)

Carbs73.6 g (28%)

Sugars2.5 g (3%)

Protein53 g (106%)

Sodium449.8 mg (22%)

Fiber11.1 g (39%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¾ cupcurly kale

steamed and chopped

½ cupbasil leaves

½ cupbaby spinach

3 Tbsproasted sunflower seeds

1 ½ Tbspwater

½ tspsalt

divided, plus salt for cooking pasta

5 Tbspgarlic oil

¼ cupparmesan

grated, plus extra for serving

1.5 lbboneless skinless chicken breast

chopped into 1 inch pieces

¼ tsppepper

12 ozcherry tomatoes

cut in halves

12 ozwhole-wheat farfalle

100 percent

Instructions

Step 1

Process basil, kale, spinach, sunflower seed and 1/4 tsp salt jn food processor until smooth. Slowly add 1/4 cup of oil. Transfer to bowl and stir in Parmesan & stir in pepper to taste. (Pesto can be refrigerated in sealed container for up to 3 days, if needed)

Step 2

Pat chicken dry with paper towel and season with remaining salt and pepper. Heat oil in pan over medium high heat. Add chicken and cook until lightly browned all over for about 5 minutes. Add cherry tomatoes and cook until slightly soft for about 2 minutes.

Step 3

Bring 4 qts of water to a boil in a large pot. Add pasta and salt. Cook pasta and stir often. Reserve 1/2 cup of water and drain pasta. Add pesto, chicken, tomato and toss. Season with salt and pepper to taste and adjust consistency with reserved water, as needed. Add Parmesan and serve.