Chicken and Spaghetti

Calories: 467

Protein: 40g

Carbs: 18g

Fat: 15g

Key Nutrients: Iron ,Vitamin C, Potassium

Ingredients:

• 150g chicken breast (240 calories, 40g protein)

• 50g spaghetti (180 calories, 6g protein)

• 1 tbsp pesto (80 calories, 1g protein)

• 2 cloves garlic, minced

• 1 tsp Italian seasoning

• ½ tsp black pepper

• ¼ tsp sea salt

• 1 tbsp olive oil (for cooking)

• Optional: red pepper flakes, fresh basil for garnish

Instructions:

1. Season chicken breast with Italian seasoning, black pepper, and salt on both sides.

2. Heat olive oil in a pan over medium-high heat. Once hot, add minced garlic and cook for 30 seconds until fragrant.

3. Add the seasoned chicken breast to the pan. Cook for 6-7 minutes on each side, or until golden brown and internal temperature reaches 165°F (74°C). Remove from pan and let rest for 5 minutes before slicing.

4. While the chicken cooks, bring a pot of salted water to boil. Cook spaghetti according to package instructions (usually 8-10 minutes) until al dente. Reserve ¼ cup of pasta water before draining.

5. Return the pasta to the pot, add pesto and a splash of reserved pasta water if needed to create a silky sauce. Toss until well combined.

6. Slice the chicken breast against the grain into thin strips.

7. Plate the pesto spaghetti and top with sliced chicken. If desired, garnish with fresh basil and red pepper flakes for extra flavor and heat.