Pesto chicken
Ingredients
- 2tbsp extra virgin olive oil
- 1 boneless skinless chicken breast (about 150g), thinly sliced
- 1 medium red onion, peeled and cut into 10 wedges
- 1 each red, yellow and green pepper, deseeded and cut into roughly 3cm chunks
- 1 medium courgette (or 200g mangetout), halved lengthways and cut into roughly 1.5cm slices
- ½tsp dried thyme (optional)
- sea salt and black pepper
For the pesto sauce
- 1tbsp pine nuts
- 1 garlic clove, peeled and roughly chopped
- 20g Parmesan cheese, cut into small chunks
- 15g fresh basil leaves
- 2tbsp extra virgin olive oil
- sea salt and black pepper
Method
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First make the pesto sauce. Put the pine nuts, garlic and Parmesan in a food processor and blitz until very finely chopped.
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Add the basil leaves, olive oil, a generous pinch of salt and lots of ground black pepper. Blitz to make a thick purée. You may need to remove the lid and push the mixture down a couple of times until the right consistency is reached. Set aside.
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Place a large non-stick frying pan or wok over a medium–high heat.
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Add the 1 tablespoon of oil and when the pan is hot, add the chicken and vegetables. Sprinkle with the thyme if using.
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Stir-fry for 6–8 minutes, or until the chicken is thoroughly cooked and the vegetables are lightly browned.
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Add the pesto sauce and toss well
Recipe Notes
MAKE A CHANGE
It’s well worth making double the amount of pesto if you can, as it will keep well in a covered dish in the fridge for at least three days. If you don’t have a food processor, try pounding the pine nuts, garlic, Parmesan and seasoning in a pestle and mortar until very well crushed, then transfer to a bowl and stir in finely chopped fresh basil and extra virgin olive oil. You can use pesto tossed through wholemeal pasta, as a dressing for olives, cooked and cooled new potatoes or roasted vegetables, or as a topping for grilled meats and fish. It also freezes very well.
TIME-SAVING TIP
If you buy your chicken in a double pack, you can cook the remaining breast for lunch or supper the next day.
FOLLOWING THE 28-DAY PLAN?
Serve the chicken with a small portion of new potatoes (around 100g a person) and a large mixed salad. Cook an extra 75g of potatoes per person and there will be enough for Leftover potato salad the next day.