Herby lemon chicken with pesto cour­getti

Cycling Plus - - RECIPES -

“This is a leaner vari­a­tion of the clas­sic chicken pesto pasta,” says Liam Holmes, per­for­mance nu­tri­tion­ist with over 10 years of ex­pe­ri­ence work­ing in elite sport con­sult­ing for cy­clists, triath­letes and foot­ballers – ph­nu­tri­tion.co.uk.

“Us­ing cour­gette for the ‘noo­dles’ re­duces the carb con­tent, while the av­o­cado and nuts pro­vide healthy fats that’ll help re­pair dam­aged mus­cles and pro­vide build­ing blocks for hor­mones.”

In­gre­di­ents

Serves 1 1 large free-range chicken breast, sliced 140g cour­gette (spi­ral­ized into ‘noo­dles’)

red onion, chopped 50g spinach 1 gar­lic clove, chopped 1 heaped tsp pesto

lemon 40g baby plum toma­toes, chopped 1 hand­ful of mixed herbs

av­o­cado

Method

Time to make: 18 min­utes Heat 1 tsp oil in a medium-sized non-stick pan and fry the onion and gar­lic for 5 min­utes on a medium heat. Add the sliced chicken to the pan and cook for 8 min­utes. Add the spinach and toma­toes to the pan and cook for 2 min­utes or un­til the chicken is cooked through. Add the cour­getti to the pan with the pesto. Mix well and cook for a fur­ther 3-5 min­utes. Spoon ev­ery­thing into a bowl and top with sliced av­o­cado and pine nuts.

Nu­tri­tion

Calo­ries 441, carbs 10g, pro­tein 35g, fats 27g

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