Chicken, Zucchini Noodles with Basil, Mint Pesto
Using zucchini noodles as a starch alternative is a great idea.
In this recipe I have included many nourishing ingredients.
Cooked tomatoes contain the bioactive lycopene, a strong anti-oxidant promoting compound which helps reduce cancer risk, especially prostate.
The asparagus is filled with prebiotics, which help to feed all the good bacteria in your gut, while the broccoli stems increase the fibre, folate and sulforaphane content of the dish.
Fresh herbs are always a fantastic addition to dressings. Here I have made a pesto-like dressing using basil and mint, both of which contain bioactive ingredients that offer gut-soothing and anti-microbial effects
Chicken and noodles
1 packet chicken breasts (400g)
1 packet fresh zucchini noodles
½ carton Rosa tomatoes (100g)
1 small packet tender stem broccoli (125g)
1 small packet asparagus spears (170g)
1 teaspoon coconut oil
Salt and pepper
Basil and Mint Sauce
1 handful fresh basil
1 handful fresh mint
½ clove garlic, grated
¼ teaspoon mustard
½ teaspoon honey
1 tablespoon lemon juice
1 tablespoon white wine vinegar
3 tabelspoons olive oil
2 tablespoons water
Salt and pepper
Chicken zucchini pasta
1 Cut the chicken into even-sized cubes. Cut the tomatoes into halves, as well as the asparagus and the broccoli.
2 Place one medium-sized non-stick pan and one small non-stick pan onto a heated stovetop.
3 Put the coconut oil into the medium-sized pan until its hot. Add the pieces of chicken as well as 1 ½ tablespoons of the basil mint dressing and cook for 10 minutes
4 Add the cut tomatoes, asparagus and another tablespoon of the mint and basil and cook for another 5 minutes.
5 In the smaller pan, put the zucchini noodles, a dash of salt and a tablespoon of mint and basil dressing. Using tongs, turn them every 30 seconds for 4 minutes until they soften slightly.
6 Add the broccoli into the pan with the chicken and vegetables and cook for another two minutes.
7 Remove the zucchini noodles from the pan, portion them out into bowl and place the chicken, asparagus, broccoli and tomatoes onto the noodles. Drizzle the dressing over the dish.
Basil and Mint Dressing
1 Chop the mint and basil and add it to a tall jar.
2 Into the jar grate the garlic and add the mustard, honey, lemon juice, white wine vinegar, olive oil, water, salt and pepper.
3 Using a stick blender, blend the ingredients together to form a herby pesto-like dressing.
Nourish yourself to the sunrise.
Cooked with love,
Sunrise by HM
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