This article explores a delectable Mediterranean diet-friendly Creamy Pesto Chicken recipe, perfect for a date night or a quick weeknight dinner. It emphasizes the joy and balance inherent in Mediterranean eating, moving away from restrictive dieting.
Introduction
The Mediterranean diet isn't just about "eating this, not that;" it's about savoring food and sharing it with loved ones. This creamy pesto chicken recipe embodies that philosophy, offering a flavorful and satisfying meal that aligns with the principles of healthy, balanced eating. It is quick enough for a weeknight dinner, but elegant enough for a date night.
Ingredients
This recipe uses readily available ingredients, making it accessible year-round:
- Chicken: Boneless, skinless chicken breasts are recommended, cut into 1-inch pieces or thin cutlets for faster cooking. Chicken thighs can be used as an alternative.
- Pasta: Penne pasta is a great choice due to its ridges that capture the creamy sauce, but any short pasta shape or even spaghetti can be substituted.
- Pesto: Use store-bought or homemade basil pesto.
- Heavy Cream: A small amount of heavy cream is used to create a rich, velvety sauce. Fat-free evaporated milk can be used for a lower-fat option.
- Parmesan: Adds a deep, umami flavor to the sauce.
- Sun-dried Tomatoes: Provide a tangy and slightly sweet counterpoint to the richness of the pesto and chicken. Cherry or grape tomatoes can also be used.
- Olive Oil: Used for pan-searing the chicken.
- Seasonings: Kosher salt, black pepper, Italian seasoning, red pepper flakes (optional) enhance the overall flavor profile.
Step-by-Step Instructions
Here are two variations of the recipe:
Version 1
- Season the chicken: Cut 1 pound of boneless, skinless chicken breasts into 1-inch pieces and add to a large mixing bowl. Season with 1 teaspoon of Italian seasoning, kosher salt, and black pepper.
- Cook the pasta: Bring a medium pot of salted water to a boil and cook the pasta until al dente (about 8-9 minutes).
- Cook the chicken: While the pasta is cooking, heat olive oil in a large non-stick pan over medium-high heat. Add the chicken and cook, tossing occasionally, until golden brown and cooked through (about 7-8 minutes).
- Drain the pasta: Reserve about 1 cup of the pasta cooking water before draining.
- Combine: Lower the heat and add the cooked pasta, 1/2 cup of heavy cream, 1/4 cup of parmesan, and 1/4 cup of sun-dried tomatoes to the pan with the chicken. Stir until well combined, adding a splash of pasta water if needed to create a glossy sauce.
- Add the pesto: Turn off the heat and stir in 1/2 cup of basil pesto.
- Finish: Sprinkle with grated parmesan, red pepper flakes (optional), and fresh basil leaves.
Version 2
- Prepare the Chicken: Season the chicken with salt, pepper, and basil pesto. Marinate for at least 1 hour, or preferably overnight.
- Make the Sauce: Whisk together flour, minced garlic, basil pesto, evaporated milk (or almond milk), salt, and pepper in a mixing cup or bowl.
- Sear the Chicken: Heat olive oil in a large nonstick skillet over medium-high heat. Add the chicken to the heated oil and cook for 5 to 6 minutes on each side or until thoroughly cooked. Remove the chicken from the skillet and set it aside.
- Cook the Tomatoes: Return the skillet to the heat and stir in the tomatoes. If the pan is dry, add a little more olive oil. Cook the tomatoes over medium-high heat for about 1 minute or until just beginning to soften.
- Combine and Simmer: Pour the sauce into the skillet with tomatoes, bring to a boil, then reduce the heat and return the chicken to the skillet. Simmer, basting the chicken with the sauce, until the chicken is evenly cooked.
- Garnish and Serve: Remove the skillet from the heat. Garnish with fresh basil ribbons.
Variations and Tips
- Vegetables: Feel free to add other vegetables such as zucchini, bell peppers, spinach, or cauliflower.
- Spicy Kick: Add a pinch of red pepper flakes or a dash of sriracha for some heat.
- Pasta Alternatives: Serve over rice, quinoa, spaghetti squash, or zucchini noodles for a lighter option.
- Homemade Italian Seasoning: Create your own Italian seasoning blend using dried basil, thyme, rosemary, marjoram, parsley, oregano, red pepper flakes, and garlic powder.
- Lemon Juice: A splash of lemon juice can brighten up the dish.
Serving Suggestions
This creamy pesto chicken pasta can be served on its own or with a side dish. Consider pairing it with:
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- Roasted vegetables (such as Brussels sprouts with bacon)
- A simple salad (like an heirloom tomato salad)
- Crusty bread for soaking up the sauce
Storage and Reheating
- Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
- Reheat in the microwave or on the stovetop. If frozen, thaw in the refrigerator overnight before reheating.
Nutritional Information
Nutritional information is an estimate and may vary depending on the specific ingredients and tools used.
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