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Main mealLow carb, high fatKetogenicPoultry€€

Juicy Grilled Chicken with Fresh Homemade Pesto

Name: Juicy Grilled Chicken with Fresh Homemade Pesto
Prep time: 18 min
Cook time: 15 min
Total time: 33 min
Yield: 4
Ingredients: 600 g Chicken, breast, boneless, skinless, raw; 1 tbsp Oil, olive, extra virgin; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 50 g Basil, fresh; 30 g Nuts, pine nuts, dried; 40 g Cheese, parmesan, grated; 2 clove Garlic, raw; 60 ml Oil, olive, extra virgin; 1 tbsp Lemon juice, raw

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 time18 min

Cook time15 min

Total time33 min

Servings4

Recipe

For the chicken

Chicken, breast, boneless, skinless, raw600 gOil, olive, extra virgin1 tbspSalt, table, iodized1 pinchSpices, pepper, black1 pinch

For the homemade pesto

Basil, fresh50 gNuts, pine nuts, dried30 gCheese, parmesan, grated40 gGarlic, raw2 cloveOil, olive, extra virgin60 mlLemon juice, raw1 tbsp

Grill pan or an actual grillBlender or mortar and pestleBasting brush

Per servingTotal

Calories:415.8 kcal1663 kcal

Protein:38.2 g152.6 g

Carbohydrates:3.5 g14 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:318.8 mg1275 mg

Potassium:605.7 mg2422.7 mg

Calcium:117.8 mg471.3 mg

Iron:1.4 mg5.7 mg

Magnesium:70.3 mg281 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

1Prepare 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.
2Pat the chicken breasts dry with a paper towel and lightly pound them so they are of equal thickness throughout. This ensures even cooking.
3Coat 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).
4Heat 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.
5Once the chicken is cooked, transfer it to a plate and let it rest for 2–3 minutes so the juices settle.
6Before 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.