Sun-Dried Tomato and Basil Chicken Pasta: Summer Recovery Meal

Why This Recipe Works for Athletes

This sun-dried tomato and basil chicken pasta delivers the high-carb, high-protein combination that makes it ideal as a post-training recovery dinner or the evening before a long ride. The sun-dried tomatoes contribute concentrated antioxidants and natural sweetness, while the chicken provides 35-40g of muscle-repairing protein per serving. Quick to make — under 25 minutes from start to finish.

Ingredients

  • 300g dried pasta (penne or rigatoni)
  • 400g chicken breast, diced
  • 100g sun-dried tomatoes in oil, drained and roughly chopped
  • 3 garlic cloves, minced
  • 1 tbsp olive oil (or the oil from the sun-dried tomatoes jar)
  • 100ml low-sodium chicken stock
  • 30g fresh basil leaves
  • 40g parmesan, grated
  • Salt, black pepper, and chilli flakes to taste

Instructions

  1. Cook the pasta in well-salted boiling water according to packet instructions. Reserve 100ml of pasta water before draining.
  2. While the pasta cooks, heat olive oil in a large frying pan over medium-high heat. Add the diced chicken and cook for 5-6 minutes until golden on the outside and cooked through. Season with salt and pepper.
  3. Add the minced garlic and sun-dried tomatoes to the pan. Cook for 90 seconds, stirring continuously, until fragrant.
  4. Pour in the chicken stock and reserved pasta water. Stir and let it reduce for 2 minutes until the sauce lightly coats the back of a spoon.
  5. Add the drained pasta to the pan and toss to coat. Remove from heat, stir through the fresh basil leaves, scatter with parmesan, and serve immediately.

Nutrition Notes

Per serving (serves 2): approximately 680-720 calories, 62g protein, 78g carbohydrates, 14g fat. This makes it an excellent post-long-ride recovery meal when you need to replenish glycogen and begin muscle protein synthesis quickly. For a lighter pre-race version, reduce the chicken to 250g and increase the pasta to 350g to shift the carb-to-protein ratio. Swap parmesan for a dairy-free alternative if needed.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 2