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Juicy Grilled Chicken with Fresh Homemade Pesto
Grilled chicken with pesto is the perfect combination of lean protein and healthy fats. This recipe delivers juicy meat with a rich, aromatic flavor of basil and garlic.
Prep time
18 min
Cook time
15 min
Total time
33 min
Servings
4
Recipe
For the chicken
Chicken, breast, boneless, skinless, raw
600 gOil, olive, extra virgin
1 tbspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchFor the homemade pesto
Basil, fresh
50 gNuts, pine nuts, dried
30 gCheese, parmesan, grated
40 gGarlic, raw
2 cloveOil, olive, extra virgin
60 mlLemon juice, raw
1 tbspPer servingTotal
Calories:415.8 kcal1663.2 kcal
Protein:38.2 g152.6 g
Carbohydrates:3.5 g14.1 g
Fiber:0.6 g2.2 g
Water:130.5 ml521.9 ml
Fat:28.5 g113.9 g
Micronutrients
Sugar:0.4 g1.7 g
Saturated fat:5.3 g21.3 g
Cholesterol:117.7 mg470.8 mg
Sodium:314.9 mg1259.5 mg
Potassium:605.9 mg2423.5 mg
Calcium:117.9 mg471.6 mg
Iron:1.4 mg5.7 mg
Magnesium:70.3 mg281.1 mg
Zinc:2 mg8 mg
Phosphorus:437.9 mg1751.6 mg
Vitamin C:4.2 mg16.9 mg
Vitamin A:59.3 µg237.2 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.2 µg0.6 µg
Instructions
1
Prepare the pesto in a blender: blend the basil, pine nuts, parmesan, garlic and lemon juice. While blending, slowly pour in the olive oil until you get a smooth yet slightly textured emulsion.
2
Pat the chicken breasts dry with a paper towel and lightly pound them so they are of equal thickness throughout. This ensures even cooking.
3
Coat the meat with one tablespoon of the prepared pesto and let it rest for at least 10 minutes (if you have time, you can refrigerate it for up to 2 hours).
4
Heat a grill pan until very hot and lightly grease it with olive oil. Grill the chicken over medium-high heat for 5–7 minutes on each side, depending on thickness.
5
Once the chicken is cooked, transfer it to a plate and let it rest for 2–3 minutes so the juices settle.
6
Before serving, add the remaining fresh pesto on top of each piece of meat. Serve alongside a bowl of fresh salad or roasted vegetables.
Nutritional benefits
Thanks to its high content of quality protein and antioxidants from fresh basil, this meal supports muscle recovery and protects cells from oxidative stress.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.