Lunch

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Pesto, Pumpkin & Chicken Salad


Low FODMAP & Gluten Free
A flavoursome lunchtime dish that will fill you up until dinnertime, I frequently use this mouth-watering pesto recipe to accompany left over meats as I love re-heating dinners from the night before. The roasted pine nuts in this pesto recipe are simply divine and provide depth in what is an extremely palatable meal.
Serves 3
 
Ingredients
2 chicken breasts
1 cup kale, sliced into long strips
1 cup silverbeet, sliced into long strips
1 zucchini, grated
180g pumpkin, japanese
2 tablespoons pine nuts
1 cup fresh basil
1 cup fresh parsley
½ cup fresh mint
1 teaspoon sea salt
1 cup baby spinach
¼ cup walnuts
3 teaspoons lemon juice
1 cup water, for steaming
5 cups water, for chicken
2 tablespoons extra virgin olive oil
sea salt and black pepper, to season
 
Method
For the roast pumpkin, preheat fan-forced oven to 180°C (200°C conventional). Line a large roasting tray with baking paper. Chop pumpkin into medium sized pieces and place into baking tray with 2 tablespoons of olive oil, ensuring all pumpkin pieces are lightly coated in the oil before placing in the oven. Roast for 1 hour and prepare the remainder of the dish while the pumpkin is cooking. On a lined baking tray, place pine nuts in the centre of the tray. Place in the oven and roast for 3 to 5 minutes or until golden brown. Remove the tray from the oven and allow to cool.

For the chicken; over high heat boil water in a medium saucepan. Add chicken to the water and poach for 15 minutes until completely white in colour, through to the centre. Remove chicken from the saucepan with tongs and place onto a chopping board. With a sharp knife, slice chicken into small strips. While the chicken is poaching, over high heat, bring 1 cup of water to the boil in the bottom of a steamer. Place kale and silverbeet in the top of the steamer and steam lightly for 5 minutes. Remove from heat.
For the pesto, add walnuts, pine nuts, parsley, basil, mint, lemon juice, spinach and olive oil into the food processor. Process on high for 10 seconds until lightly blended (blend longer for a smoother consistency). Remove the lid and scrape the inside of the processor with a plastic spatula, pushing any unblended mixture down towards the centre and base of the blender. Place the lid back on and blend for another 10 seconds.

Place the chicken, kale and silverbeet into a large mixing bowl and spoon the pesto on top. Combine ingredients with a large spoon until all of the ingredients are coated in pesto. Serve evenly into 3 bowls and garnish with a sprinkle of sea salt and black pepper.

Monash FODMAP, FODMAP Health, Gluten Free Recipes, Low FODMAP Diet

"One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."