Easy to cook prebiotic foods cannellini beans, peas and asparagus, work perfectly with this creamy pesto baked chicken recipe and bring a diverse mix of prebiotic fibres, to fuel a range of friendly gut bacteria.
This hassle free supper recipe can be easily doubled or tripled to feed a crowd and is loved by kids and adults alike.
If asparagus is out of season, try using fine green beans instead.
I’ve used pre cut mini chicken breast fillets for ease of preparation here, but you can easily use standard chicken breasts if you prefer, cutting them into smaller strips.
Sun blush tomatoes are added at the end for a blast of colour & flavour as well as polyphenols.
You can make these yourself if you’d prefer not to buy ready made. Halve some baby plum tomatoes, drizzle with extra virgin olive oil and a sprinkle of thyme, salt and pepper, then cook for 1 hour or so in a low oven (approx 100c).
Prebiotic : asparagus / peas / cannellini beans
Polyphenols : asparagus / tomatoes / extra virgin olive oil
Creamy Pesto Baked Chicken With Prebiotic Foods Cannellini Beans & Asparagus Recipe
Yield 2 helpings
- 400g chicken mini breast fillets
- 3 tbsp fresh pesto
- 3tbsp crème fraiche (full fat)
- 100g frozen peas (petit pois)
- 200g fine green beans or asparagus
- for the cannellini beans
- 1 x 400g tin cannellini beans, drained & rinsed
- 1 tsp chicken stock concentrate
- freshly ground black pepper
- 4 tsp olive oil
- to serve
- a handful of sun blush tomatoes
- 10 fresh basil leaves
- extra virgin olive oil (optional)
If time permits, 30 mins before cooking, sprinkle ½ tsp salt over the chicken fillets to tenderise & flavour the meat.
Set the oven to 180c.
In an medium ovenproof dish with a lid, mix the pesto with the crème fraiche. Toss in the chicken fillets, and stir to coat thoroughly with the sauce.
Cook for 15 minutes, add the frozen peas, stir, cook for a further 5-10 minutes, checking chicken & peas for doneness. The chicken juices should run clear. Be careful not to overcook as chicken breast meat dries out fast.
Meanwhile, tip the cannellini beans into a medium sized ovenproof dish. Dilute the chicken stock concentrate with 50ml boiling water, stir thoroughly & tip over the beans along with the extra virgin olive oil. Add a grind of fresh black pepper. Using a fork, gently crush the beans into a rough mash, incorporating the oil & stock. Cover (foil is fine) and cook for 5-10 minutes.
Whilst the mash warms through, cook the green beans or asparagus according to pack instructions.
Serve on warm plates, spooning the chicken, green beans or asparagus onto a bed of cannellini bean mash. Tear over fresh basil leaves & garnish with a few sunblush or slow roast tomatoes.
Offer extra virgin olive oil at the table.
Courses mains / lunch / dinner
Cuisine high fibre / prebiotic / probiotic