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
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
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.
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.