Photo by Terry Brennan, food styling by Lara Miklasevics
You can stretch your food budget while still eating healthfully and deliciously by trimming back on the meat proteins in your meals and adding more plant proteins. You won’t have to skip your favorite meats, just serve smaller portions of them and pair with tasty beans, tofu, nuts, or quinoa to boost the protein in your meal.
In these recipes by Twin Cities chef and cookbook author Robin Asbell, which she created for Real Food, proteins are combined with plenty of vegetables to add color, texture, and, of course, all the nutrients that veggies offer. To add a little extra protein throughout a dish, these recipes include a nutty, cheesy parsley pesto made with almonds and Parmesan. The pesto makes the most of your ingredients and time, too—it is enough to use in both the spaghetti and soup recipes here. Enjoy delicious and filling protein-packed meals, plus save a little on groceries.
Spaghetti with Chicken and Parsley Pesto
Makes 4 Servings
In the spirit of adding a little protein throughout a dish, this includes the nutty, cheesy parsley pesto. Chickpeas add some protein, and a small portion of cooked chicken makes it feel meatier. You have the option to stir in ricotta cheese to make it a creamy pasta dish and it adds a bit more protein to the mix. Garnish with more almonds for crunch! –R.A.
½ cup Parsley Pesto (see recipe below)
8 ounces cooked chicken (see Cook’s Note)
½ pound spaghetti
½ bunch broccolini, chopped
1 (15-ounce) can chickpeas, drained
½ cup whole milk ricotta cheese (optional)
1 medium Roma tomato, chopped
½ cup slivered almonds
Salt and pepper, to taste
- Prepare the Parsley Pesto (see recipe below) and reserve. This can also be made ahead and stored in the refrigerator up to 1 week.
- To cook the chicken breast, heat the oven to 400°F. Lightly oil a small baking pan and place the breast on the oil, and sprinkle with salt and pepper. Bake for 20 minutes, until an instant read thermometer registers 160°F. Allow to cool a little, then chop into small pieces, and reserve.
- Put a large pot of salted water on the stovetop to cook the pasta. Toast the almonds: Place them in a dry skillet over medium heat. Shake the pan and stir often, until the nuts are fragrant and golden brown, about 4 to 5 minutes, and reserve.
- Cook the spaghetti according to package directions, adding the broccolini for the last 2 minutes. Drain.
- In the same pot you cooked the pasta, add the reserved chicken, chickpeas, hot spaghetti, and chopped tomato. Drizzle the pesto and dollop the ricotta (if using) over the contents of the pan and stir and toss over medium heat until heated through. Serve sprinkled with the reserved toasted almonds.
Cook’s Note: If you would like to make this even easier, you can pick up a rotisserie chicken in the deli and use about 1 cup shredded meat, saving the rest for another meal.
Photo by Terry Brennan
Parsley Pesto
Makes 1 cup
Make the most of your parsley and time: This is enough to use in both the Spaghetti with Chicken and Parsley Pesto and the White Bean and Ham Soup with Parsley Pesto. –R.A.
½ cup toasted sliced almonds
2 bunches flat leaf parsley, stems removed
2 cloves garlic, coarsely chopped
½ cup shredded Parmesan cheese
1 teaspoon salt
½ cup extra-virgin olive oil
- To toast the almonds, place them in a dry skillet over medium heat. Shake the pan and stir often, until the nuts are fragrant and golden brown, about 4 to 5 minutes, and reserve.
- In a food processor, combine the parsley leaves, garlic, reserved toasted almonds, and Parmesan and process until ground to a paste, scraping down as needed to make it smooth. Drizzle in the oil with the machine running. Scrape the pesto into a storage tub or jar. (To use a blender, place the olive oil in first, then add the remaining ingredients, cover and blend, scrape down and repeat as needed.) This will keep for 1 week, tightly covered, in the refrigerator.
Photo by Terry Brennan, food styling by Lara Miklasevics
White Bean and Ham Soup with Parsley Pesto
Makes 4 to 6 Servings
Use up any leftover ham you might have or buy a single ham steak to chop and add to this soup. Canned white beans are a convenient way to make a protein-rich soup, and if you prefer to use dried beans, you can simply precook them. Spooning almond and Parmesan-laced pesto over each bowl contributes even more protein. –R.A.
½ cup Parsley Pesto (see recipe above)
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, chopped
2 cloves garlic, chopped
1 cup chicken stock
3 cups cooked white beans (2 15-ounce cans with juice), or 1 cup dried, cooked
2 cups chopped ham, or an 8-ounce ham steak
1 teaspoon dried thyme
½ teaspoon salt
Cracked black pepper, a few grinds, or to taste
2 cups chopped fresh spinach or kale
- Prepare the Parsley Pesto (see recipe above). This can also be made ahead and stored in the refrigerator up to 1 week.
- In a large pot over medium-high heat, heat olive oil and add onion and carrot, and when the mixture sizzles, reduce to medium low and sauté for about 10 minutes. Stir in garlic just until fragrant, a few seconds, then stir in the chicken stock, white beans and their juices (if using home-cooked beans, add ½ cup of cooking liquids with the beans), ham, dried thyme, and salt and pepper. Bring to a boil, then reduce the heat and simmer for 5 minutes.
- When the soup is hot and the vegetables are tender, stir in the spinach, and then remove the pot from heat.
- Measure ½ cup of the Parsley Pesto and serve each bowl with a heaping tablespoon of pesto on top.
Nutrition Information (Per Serving)
• Spaghetti with Chicken and Parsley Pesto (with ricotta): Calories: 760, Fat: 36g (Sat: 8 g), Cholesterol: 90 mg, Sodium: 910 mg, Carb: 69g, Fiber: 10g, Sugar: 7g, Protein: 42g
• Parsley Pesto (Per 2-tablespoon serving): Calories: 180, Fat: 18g (Sat: 3 g), Cholesterol: <5mg, Sodium: 380mg, Carb: 2g, Fiber: <1g, Sugar: <1g, Protein: 3g
• White Bean and Ham Soup with Parsley Pesto: Calories: 400, Fat: 20g (Sat: 3.5 g), Cholesterol: 25mg, Sodium: 1200mg, Carb: 33g, Fiber: 8g, Sugar: 2g, Protein: 24g
