Whole wheat pasta: 60g (dry weight), Chicken breast: 120g (4 oz, 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: 10ml (2 tsp), Red pepper flakes: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Cook 60g whole wheat pasta according to package instructions. Drain, reserving 60ml (1/4 cup) of pasta water. 2. Steam 100g broccoli florets until tender-crisp, about 5 minutes. 3. Heat 5ml olive oil in a large skillet over medium heat. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 120g diced chicken breast and cook until no longer pink, about 5-6 minutes. 6. Add 80g halved cherry tomatoes and cook for 2 minutes. 7. Add the steamed broccoli and 30g spinach. Cook until spinach is wilted, about 1 minute. 8. In a small bowl, mix 20g basil pesto with 30g Greek yogurt. 9. Add the cooked pasta to the skillet with the chicken and vegetables. 10. Add the pesto-yogurt mixture and toss to combine, adding reserved pasta water as needed to create a creamy sauce. 11. Season with 1g red pepper flakes, 1g salt, and 1g black pepper. 12. Serve topped with 15g grated Parmesan cheese and drizzled with 5ml olive oil.
