Pasta (fusilli or penne): 50g (dry), Chicken breast: 100g (3.5 oz, cut into bite-sized pieces), Basil pesto: 20g (1 1/4 tbsp), Cherry tomatoes: 100g (1/2 cup, halved), Baby spinach: 30g (1 cup), Parmesan cheese: 15g (1 tbsp, grated), Pine nuts: 10g (1 tbsp), Olive oil: 10ml (2 tsp), Garlic: 3g (1 clove, minced), Lemon zest: 2g (1/2 tsp), Salt: to taste, Black pepper: to taste
1. Cook 50g pasta in salted water until al dente. Reserve 2 tbsp pasta water, then drain. 2. While the pasta cooks, heat 10ml olive oil in a nonstick skillet over medium heat. Add 3g minced garlic and 100g chicken breast pieces, seasoning lightly with salt and black pepper. Sauté for 3-4 minutes until the chicken is golden and cooked through. 3. Add 100g halved cherry tomatoes and cook for 2 minutes until just softened. Add 30g baby spinach and stir until wilted. 4. Reduce heat to low. Add 20g basil pesto and 2g lemon zest, stirring to coat the chicken and vegetables. Add a splash of reserved pasta water if needed for a silky sauce. 5. Toss in the drained pasta and 10g toasted pine nuts, mixing until everything is well combined.
6. Serve immediately, topped with 15g grated Parmesan and extra black pepper.
This Mediterranean pasta delivers lean protein from chicken that supports muscle maintenance during menopause when preserving lean tissue becomes essential. Chicken provides vitamin B6 that aids in serotonin production, potentially improving mood stability and sleep quality. Basil pesto contributes vitamin K that activates osteocalcin for proper bone mineralization. Cherry tomatoes deliver lycopene that protects skin collagen from UV damage while supporting cardiovascular health. Spinach provides iron that supports oxygen transport and energy production. Parmesan cheese contains calcium in a bioavailable form that strengthens bone architecture. Pine nuts deliver manganese that aids collagen formation for skin elasticity and joint flexibility. Olive oil contributes squalene, which maintains skin moisture. Garlic provides allicin that supports healthy blood pressure. Lemon zest contains limonene that supports liver enzyme function for optimal hormone metabolism. This nutrient-dense pasta combines essential micronutrients specifically beneficial for supporting energy levels and overall vitality.
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