Creamy Broccoli Pesto Pasta with Grilled Chicken

By jimihndrks-2

Ingredients

• 2 cups (about 7 ounces) steamed broccoli florets, cooled to at least room temperature
• 1-1/2 cups “16 large basil leaves (about 1/3 cup packed)
• 4 medium cloves garlic, roughly chopped
• 2 tablespoons all-natural, freshly grated parmesan cheese
• 2 tablespoons all-natural low-sodium vegetable broth
• 2 teaspoons extra virgin olive oil
• 3/4 teaspoon sea salt
• Freshly ground black pepper, to taste
• 4 4-ounce trimmed, boneless, skinless chicken breasts
• Olive oil spray (from a spray bottle, not a store-bought, pre-filled one that contains propellant; I used a Misto)
• Salt and pepper, to taste)
• 9 ounces uncooked whole-wheat pasta shells
• 1-1/2 cups “Broccoli Pesto”
• 1-1/2 pounds sliced “Essential Grilled Chicken”, see recipe page
• 18 cherry tomatoes, cut in half

Details

Servings 8
Adapted from biggestloser.com

Preparation

Step 1

Devin’s Note: Make sure your steamed broccoli is well drained before you process it, otherwise it will water down the pesto.

Add the broccoli, basil, garlic, and parmesan to the bowl of a food processor fitted with a chopping blade. Pulse several times until the ingredients are finely chopped. Pause the food processor to scrape down the bowl and add the broth and oil. Process until the mixture is finely chopped and somewhat smooth (it should resemble a traditional basil pesto). Spoon the broccoli mixture into a medium glass or plastic bowl. Add the yogurt and salt and stir until well combined. Season with pepper. Use immediately or store in an airtight plastic container for up to 2 days.

Makes 8 servings. Each (about 1/4 cup) serving has: 46 calories, 5 g protein, 4 g carbohydrates (less than 1 g sugar), 2 g fat, trace saturated fat, 1 mg cholesterol, 1 g fiber, 184 mg sodium

Preheat a grill to high heat. Lightly mist both sides of each chicken breast with spray and sprinkle them lightly with salt then pepper, to taste. Grill for 3-5 minutes per side or until no longer pink. Serve immediately. Makes 4 servings. Each (1 chicken breast) serving has: 127 calories, 26 g protein, 0 g carbohydrates, 2 g fat, trace saturated fat, 66 mg cholesterol, 0 g fiber, 74 mg sodium

Devin’s Note: If the pesto and the pasta are freshly made, the steaming hot pasta will heat the room-temperature pesto. If the pasta isn’t piping hot or the pesto had been chilled, heat the pesto in the microwave or in a saucepan over low-heat until, stirring often, until it is hot.

9 ounces uncooked whole-wheat pasta shells

Cook the pasta according to package directions. Add the cooked pasta and pesto to a large glass or plastic mixing bowl. Toss until the pasta is evenly coated in the sauce. Divide the pasta evenly among 6 serving bowls. Top each bowl with 1/6 of the chicken, followed by 1/6 of the tomato halves. Serve immediately. Makes 6 servings. Each (about 3/4 cup pasta with 4 ounces chicken) serving has: 331 calories, 36 g protein, 38 g carbohydrates (3 g sugar), 5 g fat, less than 1 g saturated fat, 67 mg cholesterol, 6 g fiber, 260 mg sodium