Chicken & Sun-Dried Tomato Pesto Pasta
This high carbohydrate dish is great for endurance athletes. You could also add a side salad dish to reduce the meal's carbohydrate load if you don't need so much. A very tasty pasta dish, and a change from the traditional pesto style.
Ingredients
- 500 g farfalle pasta (bows)
- 100 g dried sundried tomatoes, soaked in water for 10 minutes, then drained
- 2 teaspoons minced garlic
- 1 tablespoon toasted pine nuts
- 2 tablespoons finely grated Parmesan cheese
- 2 teaspoons olive oil, plus olive or canola oil spray
- 1/3 cup Chicken or Vegetable Liquid Stock
- 500 g chicken breast fillets, thinly sliced
- 1 red capsicum, sliced lengthways
- 100 g button mushrooms, quartered
- 80 g baby English spinach leaves
- ground black pepper, to taste
a simple pesto goes so well with pastaMethod
- Cook pasta according to packet instructions.
- Place tomatoes, garlic, pine nuts and cheese in food processor and process until finely chopped.
- With motor running, gradually add oil and stock.
- Process until well combined.
- Spray a nonstick frying pan with oil and heat.
- Cook chicken over medium-high heat for 5 minutes or until browned and cooked through.
- Transfer to a plate, cover loosely with foil and set aside.
- In the frying pan, stirfry capsicum for 1 minute, then add mushrooms and cook for a further 2 minutes until just soft.
- Drain cooked pasta and return to the saucepan.
- Add tomato mixture, stir to coat, then add chicken and vegetables and toss to combine.
- Season with black pepper and serve with bread.
- Note: use dry sundried tomatoes rather than those which are pre-soaked in oil.
Source
This recipe has been adapted from the Survival from the Fittest Cookbook. This cookbook was developed by the team of sports dietitians at the Australian Institute of Sport. The recipes in the book are chosen and adapted to contain maximum energy value, with appropriate carbohydrate, protein and fat content for athletes, as well as anyone who is interested in maintaining a healthy diet in a busy lifestyle.
Cooking Classes
A cooking class is a great way to give athletes more confidence in the kitchen, teach some cooking skills and educate them a little along the way. See our guide to conducting a cooking class, with example menus which includes this recipe.
Related Pages
- How to Conduct a Cooking Class
- Example Menus for Cooking Classes
- More Athlete Recipes
- Recommended Cookbooks for Athletes
- About the Survival Cookbook series
- Resources for the Sports Dietitian
Any comments, suggestions, or corrections? Please let us know.
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