Pesto chicken pasta artfully designed by my son :)

Versatile Low FODMAP Herb Pesto Chicken

I should have named this post herb pesto 3-ways and more. Pesto is so flavorful and versatile, I’m sure you will find other ways to use the leftovers besides my low FODMAP herb pesto chicken. Actually, I made and egg white omelette this morning and dabbed on a teaspoon – yum! Interestingly, my uber picky eater eats pesto. I certainly won’t complain because I can get good mileage out of a batch and it’s very healthy! But, I find it curious that she will eat pesto, but not something simple as corn…. sigh. Onward!

herb pesto low FODMAP
low FODMAP basil pesto

We grow a lot of herbs and use those those all season in salads and all of my cooking. I’ve convinced the kids that herbs are essential  for making a dish look good and taste good. In addition, herbs are really healthy! I count them as vegetable in our house.

You mentioned healthy?

As mentioned, I treat herbs as a veggie. They are packed with nutritional value. Basil is a good source of vitamin A, C and K and has anti-inflammatory and antibacterial properties. Cilantro has much of the same vitamins but also boosts a few more minerals and helps lower bad cholesterol. Fresh oregano is a good source of minerals like potassium, iron and calcium is great for digestive health. Parsley is considered a “super food”. It packs a punch with vitamins A, C and K and minerals iron, magnesium, and potassium like the others but also supports kidney, urinary tract health and fights cancer. Most herbs are good sources of fiber and are low in calories, anti-inflammatory and nutrient dense. Pesto sauce is concentrating all those great properties into a meal.

 What’s in the pesto?

My pesto recipe is really a basic pesto recipe. I do not add garlic as that is not low FODMAP or acceptable for TQ’s fructose malabsorption. Honestly, I don’t miss it. But, if you are a garlic fan, then certainly add a clove or two. Sometimes, I use garlic flavored oil to get that hint of garlic and it is quite tasty.  Otherwise, the key players are the 3 cup of freshly packed herbs. The herbs I use most are basil (traditional), parsley, cilantro, and oregano. My daughter is especially a big oregano fan. I also use 3 to 4 green onion tops. I think that rounds out the flavor and since we don’t use garlic it adds a little kick.

Luscious, vitamin packed pretty herb pesto

This recipe couldn’t be any simpler. I used my blender to pack in the herbs, olive oil, parmesan cheese, juice of half of a lemon and salt and pepper to taste. I used 1/4 cup of pine nuts, but before you add them to the blender toast them in a pan for a few minutes. Place the pine nuts to a dry skillet over medium heat until they are fragrant,  toasty and slightly brown. Turn off the heat once they start browning, so they don’t burn. Add them to the blender. Blend all of the ingredients, start with a pulse or two to incorporate. Once blended, you are left with a lusciously beautiful green sauce that can be use in endless ways.

I used about 3/4 cup of the prepared pesto to a zip bag along with 1 pound of chicken tenders. The chicken marinated in the bag (in the fridge) for several hours.  Make the pesto the night before and prep the chicken, and marinate so it will be ready when you get home in the evening. I cooked a large batch of chicken for leftovers possibilities. Our first evening meal was gluten free pasta tossed with pesto and the marinated chicken.

Even my picky eater will eat this - separate, of course
Pesto chicken and veggie sandwich

I made myself a salad topped with the chicken and drizzled a little touch of pesto as my dressing along with a few crumbles of goat cheese which I highly recommend. Our second meal-make your own sandwiches. Toppings included grilled red pepper, green lettuce, goat cheese and little extra pesto for the bread. They can be eaten warm or cold. Perfect for a quick weeknight meal!

I had mentioned topping my egg whites with the pesto but I also think this would be a really delicious topped on cubes of baked tofu, or combined to make a pesto tofu salad or wrap. I may try that and report back. It could be spread as a condiment on any sandwich veggie, turkey or grilled cheese. What ideas do you have? What should I do with my next batch?

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Low FODMAP Herb Pesto Chicken

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  • Yield: 4 servings 1x

Ingredients

Scale

1 lb chicken tenders

For the pesto: 

3 cups fresh herbs (basil, parsley, cilantro, oregano, chervil)

1/2 cup extra virgin olive oil or garlic infused oil 

1/4 cup pine nuts

1/4 cup parmesan cheese

34 green onion tops

2 Tbsp lemon juice

1 tsp Salt (or to taste)

Pepper to taste

Instructions

To make pesto: 

Toast pine nuts in a dry skillet over medium heat for 2-3 minutes, until fragrant. Remove from heat.

Place herbs, lemon juice, green onions (and garlic, if using) in bowl of food processor or blender.

Pulse a few times and scrape the sides with a spatula to make sure all is blending.

Add parmesan cheese and pine nuts, pulse a few more times.

Add olive oil in slow stream to allow sauce to emulsify.

To make pesto chicken: 

Place chicken tenders and 3/4 cup pesto in a zip seal bag and let tenders marinate for at least two hours. 

When tenders are done marinating, preheat oven to 400°. 

Cover a baking sheet with parchment paper

Line up tenders on the baking sheet and bake for 20-23 minutes. 

Serve with noodles are on a sandwich. 

Notes

This pesto sauce can be used in numerous ways! Try it on other meats, veggies, tofu, or alone with pasta. 

  • Author: Karina K.
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