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Gluten Free Courgetti with Sundried Tomato Pesto Recipe

Gluten Free Courgetti with Sundried Tomato Pesto Recipe

2 minute read time

We are well on our way into 2017, but the winter blues are still lingering. Leaving home in the dark and possibly only catching a glimpse of sunlight during your dinner break can really start to drain on your energy and enthusiasm. Especially if you’re trying to stick to a New Year diet, the temptation to run home and dig out all of those carbs you have stashed in the back of the cupboard ‘just in case’ is overwhelming.

But, if you suffer from food intolerances the effects of doing so may be much worse than regaining some of the weight you have already lost. It would be easy to assume that having a food intolerance is a ‘fad’ born from a more health-conscious society, however an estimated 45%* of the UK’s adult population suffer from food intolerances. With symptoms ranging from fatigue and digestive issues to skin conditions, intolerances are not something to be taken lightly.

For those of us who do suffer from intolerances or are determined to see our New Year diets out for the long haul, we have an amazing recipe from Biteappy’s Caroline Oldham to help you on your way. The clean eating movement, and an overall education on what ‘healthy eating’ actually means has been sweeping the nation for the past couple of years, with it has risen an awareness of food intolerances and alternatives to ingredients such as wheat, milk and caffeine. This recipe from Caroline’s blog is just one great way to still enjoy traditional comfort food without any potential nasty, unwanted side effects.


2tbsp olive oil
400g chicken
400g courgetti (you can buy this pre made or make with a spiralizer)
1 white onion (peeled and chopped)
2/3 cup of pine nuts
Large bunch of fresh basil
1 clove of garlic, grated
6 sun-dried tomatoes
Salt and pepper to season
2/3 cup olive oil (for pesto)
2 lemons
1 can of sweetcorn (drained)
300g gluten free brown rice pasta
Handful of basil or parsley for decoration


1. Heat oil in a frying pan, slice chicken into strips and cook for 15-20 minutes.

2. Check chicken is cooked through by cutting a larger piece, and put to one side.

3. If you have bought courgetti, follow packaging instructions on how to heat. Alternatively, if you have chosen to make your own, spiral the courgette using a spiralizer and add to a pan of boiling water for 7 minutes.

4. Add white onion to a pan of heated olive oil and cook on a medium heat until translucent.

5. To make the pesto, add pine nuts, basil, garlic, sun dried tomatoes, salt and pepper, olive oil and juice from one lemon into a food processor and blend until the ingredients have mixed well.

6. Finally, combine all ingredients, including sweetcorn, and stir until heated through.

Serve with brown rice and a sprinkle of basil to garnish.

*Allergy UK


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