Pesto-Marinara Chicken

Pesto-Marinara Chicken

This Pesto-Marinara Chicken makes a great gluten-free, dairy-free meal. It uses just a few ingredients, and, providing you have pre-roasted the spaghetti squash, you can have it on the table in less than 20 minutes.

It also works well when served over whole wheat pasta or Tofu Shirataki noodles.

At a Glance Info
Time to Prepare: About 20 minutes, start to finish
Nutritional Info: per serving – 341 calories, 7g fat, 29g carbohydrates – 7g fiber, 43g protein, 208mg sodium
Dietary Restrictions: Gluten-Free, Low-Fat, Reduced Carb, Low-Carb option, Dairy free
Additional Info: High in protein – 43g per serving, High in Fiber – 7g per serving

Ingredients

• 2 (6 oz.) Chicken Breast, boneless and skinless, cut into 1 inch strips
• ¼ c Onion, diced
• ¼ c Bell Pepper, diced
• 1 cup Low-Sodium Marinara Sauce
• Mrs. Dash Italian Medley Seasoning Blend (optional)
• 1 T Low-Sodium Pesto Sauce (click here for a recipe for Perfect Pesto)
• 1 med Spaghetti Squash, pre-cooked: roasted al dente*
• Red Pepper flakes**

*if desired, substitute whole wheat pasta or Tofu Shirataki noodle substitute
**omit for a milder flavor

Makes 2 servings

Dietary Options
Gluten-free: as prepared
Low Fat: as prepared
Reduced-Carb: as prepared
Low-Carb option: substitute Tofu Shirataki noodles to reduce carbohydrates by 18g
Dairy Free: as prepared

Directions

In a small cup or bowl, mix the pesto sauce, marinara sauce, and seasoning blend thoroughly and side aside.

In two equal portions, spread the Spaghetti Squash over two large dinner plates.

Lightly spray a non-stick skillet with non-stick spray and warm over medium-high heat. Add onion and pepper and sauté until soft. Remove vegetable mix from skillet and set aside.

Lightly spray the skillet with non-stick spray again and sauté on medium-high heat until the chicken is cooked through. Quickly add the marinara sauce and vegetable mixture to warm.

While warming sauce, warm the Spaghetti Squash in the microwave; about 1 minute for each plate. Spread half of the chicken and sauce over each plate of squash and serve. If desired, sprinkle with red pepper flakes and serve.

Nutritionals

This information is for 1 chicken breast with half the pesto-marinara sauce served over 2 cups of spaghetti squash. The low-sodium marinara sauce used was Trader Joe’s low-sodium marinara.

Calories: 341
Fat: 7g
Carbs: 29g, 7g fiber
Protein: 43g
Sodium: 208mg

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