Whole wheat spaghetti: 40g (dry), Chicken breast (boneless, skinless): 85g (3 oz), Basil pesto: 15g (1 tbsp), Cherry tomatoes: 50g (1/4 cup, halved), Baby spinach: 30g (1 cup), Pine nuts: 5g (1 tsp), Parmesan cheese: 5g (1 tsp, grated), Olive oil: 5ml (1 tsp), Garlic powder: 1g (1/4 tsp), Salt and Black pepper: to taste
1. Season 85g chicken breast with 1g garlic powder, a pinch of salt, and black pepper. 2. Heat 5ml olive oil in a skillet over medium heat. 3. Cook the chicken until golden brown and cooked through, about 5-6 minutes per side. Let rest for 5 minutes, then slice. 4. Meanwhile, cook 40g whole wheat spaghetti according to package directions. Drain. 5. In a large bowl, toss the hot pasta with 15g basil pesto until well coated. 6. Add 30g baby spinach and toss until slightly wilted from the heat of the pasta. 7. Add 50g halved cherry tomatoes and the sliced chicken. Toss gently to combine. 8. Serve topped with 5g pine nuts and 5g grated Parmesan cheese.
This vibrant chicken pesto pasta is a delicious and nourishing option for menopause wellness. Whole wheat spaghetti provides steady energy and fibre, supporting digestive health and helping you feel satisfied. Tender chicken breast offers high-quality protein, which is essential for maintaining muscle mass and supporting a healthy metabolism. Basil pesto and olive oil bring healthy fats and aromatic herbs, which can help support heart health and add a burst of flavour. Cherry tomatoes and baby spinach add a colourful mix of antioxidants, vitamins, and minerals that promote immune function and bone strength. Pine nuts and Parmesan cheese provide a satisfying crunch and a boost of calcium, magnesium, and healthy fats, all important for bone and heart health. This meal is both comforting and energizing, making nutritious eating enjoyable and supportive during menopause.
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