1 cup packed fresh basil leaves
1/3 cup pine nuts
1/3 cup grated Parmesan cheese
1-2 garlic cloves (cleaned)
2 chicken breasts (cleaned, sliced and pounded into thin slices)
1/3 to ½ cup of low-fat milk
1/2 cup sun dried tomatoes
Black Pepper and Red Pepper
To Make Pesto Sauce:
In a blender or food processor, add basil, pine nuts, Parmesan cheese and garlic with 1/2 cup of olive oil and blend for a minute or until a smooth consistency. For a thinner consistency, add more olive oil.
To Make Pesto Chicken:
To soften sun dried tomatoes, add to a cup of hot water and let soak for 5 minutes.
Make sure that pounded chicken slices are dry. In a large plastic bag add 3-4 tablespoons of flour. Add chicken to bag and coat evenly with flour. Remove chicken from bag and shake off excess flour. Set aside.
In a saute or frying pan, in 2-3 tablespoons of olive oil cook the chicken over a medium heat, about 3 minutes each side. Add a bit more olive oil if the chicken is sticking to the pan.
Once chicken is cooked, add about 1/3 cup of low-fat milk and reduce temperature to low heat. Enough milk should be added to cover the chicken. Then add about 2-3 tablespoons of pesto sauce, stirring thoroughly to evenly coat the chicken. Add more milk if more liquid is needed. Add sun dried tomatoes. Spice with black and red pepper to taste. Simmer on low heat for another 3-5 minutes.
Serve chicken with pesto sauce over pasta or for a healthier meal, over spaghetti squash. Garnish with fresh basil.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.