Whole wheat pasta: 50g (dry weight), Chicken breast: 100g (diced), Broccoli: 100g (1 cup, florets), Cherry tomatoes: 80g (1/2 cup, halved), Spinach: 30g (1 cup, fresh), Basil pesto: 20g (1 tbsp), Greek yogurt: 30g (2 tbsp), Parmesan cheese: 15g (1 tbsp, grated), Garlic: 3g (1 clove, minced), Olive oil: 5ml (1 tsp), Red pepper flakes: 1g (1/4 tsp), Salt: to taste, Black pepper: to taste
1. Cook 50g whole wheat pasta according to package instructions. In the last 2 minutes of cooking, add 100g broccoli florets to the pasta water. Drain and set aside. 2. In a large skillet, heat 5ml olive oil over medium heat, add 3g minced garlic, 100g diced chicken breast and a pinch of salt and pepper, and sauté for 4-5 minutes until the chicken is cooked through. 3. Add 80g halved cherry tomatoes and cook for 2 minutes. 4. Add 30g fresh spinach and cook until wilted. 5. Reduce heat to low, stir in 20g basil pesto until creamy. 6. Add the cooked pasta and broccoli, toss to coat, then sprinkle with 15g grated Parmesan cheese and 1g red pepper flakes. 7. Season with salt and black pepper to taste at the end. 8. Serve with 30g Greek yogurt.
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