Ingredients

  • 2 cups fresh basil
  • 2 cups fresh spinach
  • ½ cup low-fat ricotta cheese (instead of fresh cheese, for lower fat + higher protein)
  • 1 small red onion
  • 2 cloves garlic
  • ½ tsp salt (or to taste)
  • ½ cup unsweetened oat milk (instead of evaporated milk, for fewer calories + dairy-free option)
  • 2 tbsp extra virgin olive oil (for healthy fats)
  • Optional: 2 tbsp walnuts or pumpkin seeds (adds omega-3s + crunch)
  • Whole wheat or chickpea pasta of choice

Method

  1. Sauté onion, garlic, basil, and spinach in olive oil until softened and fragrant.
  2. Blend with oat milk, ricotta, walnuts (if using), and salt until smooth and creamy.
  3. Return sauce to pan and gently heat on low.
  4. Toss with cooked pasta and adjust consistency with pasta water if needed.
  5. Serve with a sprinkle of Parmesan or nutritional yeast and fresh basil or parsley on top.

Why This Version is Healthier

  • Lower in saturated fat → Ricotta + oat milk replace evaporated milk and heavy cheese.
  • More fiber & protein → Using whole wheat or chickpea pasta keeps you fuller longer.
  • Healthy fats → Olive oil + optional walnuts add heart-healthy omega-3s.
  • Extra nutrients → Spinach and basil give iron, antioxidants, and vitamin K.

Healthy Breaded Chicken for Pesto Pasta

Ingredients

  • 2 boneless, skinless chicken breasts
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp garlic powder
  • ½ tsp Italian seasoning
  • ½ cup whole wheat breadcrumbs (or panko for extra crunch)
  • 2 tbsp grated Parmesan cheese (optional, for flavor)
  • 1 large egg (or 2 tbsp Greek yogurt for a lighter coating)
  • 1 tbsp olive oil (for pan frying) or cooking spray (for baking/air frying)

Instructions

  1. Prep the Chicken
    • Slice chicken breasts in half lengthwise for thinner cutlets (they’ll cook faster and stay juicy).
    • Pat dry and season both sides with salt, pepper, garlic powder, and Italian seasoning.
  2. Set Up Breading Station
    • In one bowl, whisk the egg (or use Greek yogurt for extra protein).
    • In another bowl, mix breadcrumbs with Parmesan.
  3. Bread the Chicken
    • Dip each cutlet into egg/yogurt, then coat evenly with the breadcrumb mixture.
  4. Cook
    • Pan Fry Method: Heat olive oil in a nonstick skillet. Cook chicken 3–4 minutes per side until golden brown and internal temp reaches 165°F.
    • Baked Method: Place breaded chicken on a lined baking sheet, lightly spray with cooking spray, and bake at 400°F for 18–20 minutes.
    • Air Fryer Method: Air fry at 375°F for 12–14 minutes, flipping halfway.
  5. Serve
    • Slice and serve on top of your pesto pasta for a protein-packed, balanced meal.