Roasted Chicken Pesto Bowl
This diabetes-friendly sheet pan chicken pesto bowl offers a simple yet flavourful meal using minimal ingredients. It's a nutritious option that balances lean protein, fresh vegetables, and fibre to support steady blood sugar levels.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Protein
- Senior Friendly
Servings:
Why Diabetes Friendly?
- Lean Protein: Chicken breast provides high-quality protein, aiding in satiety and blood sugar control.
- Low Glycemic Vegetables: Asparagus and cherry tomatoes are low in carbohydrates and rich in fibre, helping to manage blood sugar levels.
- Healthy Fats: Pesto sauce contains healthy fats from olive oil and nuts, which support heart health.
- Whole Grain: Quinoa is a whole grain with a low glycemic index, providing fibre and protein to maintain stable blood sugar.
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Equipment
- Baking sheet
Ingredients
- chicken breast (boneless, skinless) 2
- pesto sauce (store-bought) 1/4 cup
- asparagus (trimmed) 1 bunch
- cherry tomato (halved) 1 cup
- quinoa (cooked) 1 cup
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Cooking Tips
- Even Pesto Coating: Spread the pesto sauce evenly over the chicken for maximum flavour.
- Veggie Arrangement: Arrange the asparagus and cherry tomatoes in a single layer for even roasting.
- Check Doneness: Ensure the chicken reaches an internal temperature of 165°F (74°C) for safe consumption.
- Quinoa Tips: Cook quinoa in advance and fluff it with a fork before serving.
- Flavour Enhancements: Add a squeeze of lemon juice or a sprinkle of fresh herbs like basil or parsley before serving for extra flavour.
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Instructions
- Preheat your oven to 400°F (200°C) and line a sheet pan with parchment paper or lightly grease it.
- Place the chicken breasts on the sheet pan and spread 1/4 cup of pesto sauce over each chicken breast, coating them evenly.2 chicken breast, 1/4 cup pesto sauce
- Arrange the asparagus and cherry tomatoes around the chicken on the sheet pan. Option to drizzle with olive oil and lightly season with salt and pepper.1 bunch asparagus, 1 cup cherry tomato
- Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
- Divide the quinoa between two bowls and top with the chicken and veggies.1 cup quinoa
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FAQ
Can I use a different grain?
Yes, you can substitute quinoa with brown rice, farro, or couscous.Can I use homemade pesto?
Absolutely! Homemade pesto can provide a fresher and more personalized flavour.Is there a vegetarian option?
Yes, replace chicken with tofu or chickpeas for a vegetarian version.Can I add other vegetables?
- Yes, feel free to add other vegetables like bell peppers, zucchini, or broccoli.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warm.
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Nutrition
Per serving
Calories: 386.3kcal
Carbohydrates: 33.9g
Fiber: 8.3g
Sugar: 7.9g
Fat: 15.8g
Saturated Fat: 2.8g
Trans Fat: 0.01g
Protein: 29.3g
Nutrition Facts
Roasted Chicken Pesto Bowl
Serving Size
1 bowl
Amount per Serving
Calories
386.3
% Daily Value*
Fat
15.8
g
24
%
Saturated Fat
2.8
g
18
%
Trans Fat
0.01
g
Cholesterol
56.9
mg
19
%
Sodium
407.7
mg
18
%
Potassium
1090.7
mg
31
%
Carbohydrates
33.9
g
11
%
Fiber
8.3
g
35
%
Sugar
7.9
g
9
%
Protein
29.3
g
59
%
Vitamin C
30.6
mg
37
%
Vitamin D
0.1
µg
1
%
Calcium
132.1
mg
13
%
Iron
7.2
mg
40
%
Magnesium
119.5
mg
30
%
Zinc
2.8
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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Thank you for sharing this recipe
This worked exactly as written, thanks! My husband, son and myself were more than satisfied with the flavor, portions and ease of preparation.