Indulge in the flavors of summer with our Grilled Chicken and Asparagus Pesto Pasta, a dish that’s as kind to your taste buds as it is to your waistline. This meal perfectly balances hearty protein and fresh greens, making it a fantastic choice for those on a weight management journey.
Enhanced with the light, creamy touch of pesto, each bite is not just a treat but a step towards a healthier lifestyle. Enjoy a delicious way to stay on track with your health goals without sacrificing flavor.
The Perfect Ingredients for a Seasonal Feast
This dish stands out with its simple yet flavorful ingredients. The grilled chicken offers a smoky, rich texture, while the asparagus adds a crisp, verdant freshness. These are complemented by the homemade pesto, which infuses the pasta with a creamy and aromatic flavor. The choice of rotini pasta is deliberate; its spirals catch every bit of the sauce, ensuring a perfect bite every time.
Why Grill?
Grilling is not just a beloved summer tradition; it also offers several health and cooking benefits that make it an exceptional method. Grilling can substantially lower calorie intake by allowing excess fat to drip off the meat during cooking, unlike other methods where food may reabsorb this fat.1
Additionally, the high heat from grilling helps retain more vitamins and minerals in your food, providing a healthier meal option. The unique smoky flavor that grilling imparts to food, from meats to vegetables, cannot be replicated by other cooking techniques, enhancing the taste naturally without the need for excess oils or fats
Nutritional Snapshot
This dish is not only a delight to the taste buds but also a powerhouse of nutrition. Chicken breasts are a superb source of high-quality protein, vital for muscle repair and maintenance. This protein is especially beneficial for muscle recovery after exercise, making it a great choice for active individuals.2
Asparagus adds a wealth of nutrients, including fiber, which promotes digestive health, and folate, which is crucial for DNA synthesis and repair. It is also packed with vitamins A, C, and K, which are essential for immune function, skin health, and blood clotting, respectively.3
Cooking Tips & Variations
While the recipe is straightforward, a few tips can enhance your cooking experience:
- Ensure the grill is adequately preheated to avoid sticking and achieve the best flavor.
- For a vegetarian twist, omit the chicken and double the asparagus, or add other grilled vegetables like zucchini or bell peppers.
- If pine nuts are too expensive or unavailable, substitute with other nuts like almonds or walnuts for a similar crunch and flavor boost.
Grilled Chicken and Asparagus Pesto Pasta
Ingredients
- 2 chicken breasts skinless, boneless
- Kosher salt
- black pepper
- 1 tsp Italian seasoning
- Olive oil
- 1 pound asparagus ends trimmed and cut into 1 1/2-inch pieces
- 12 ounces rotini pasta or pasta of your choice
- 1/3 cup pesto store-bought or homemade
- 1/2 lemon juiced
- 3 tbsp Pecorino Romano cheese shredded
- 2 tbsp toasted pine nuts
- Fresh basil chopped, for garnish
Instructions
- Prepare the Pasta: Cook pasta in salted boiling water until al dente. Drain and set aside.
- Grill the Ingredients: Season the chicken and asparagus with salt, pepper, and Italian seasoning. Grill over medium-high heat until the chicken is thoroughly cooked and the asparagus is tender yet crisp.
- Mix and Combine: Chop the grilled chicken and asparagus into bite-sized pieces. In a large bowl, combine them with the cooked pasta, pesto, lemon juice, and cheese.
- Garnish and Serve: Toss everything together until well coated. Adjust seasoning to taste. Garnish with pine nuts and fresh basil before serving.
Nutrition
Sources:
- https://www.beaumont.org/health-wellness/blogs/are-there-health-benefits-to-grilling
- https://www.webmd.com/diet/health-benefits-chicken
- https://www.webmd.com/diet/health-benefits-asparagus
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.