Pesto Topped Chicken Breasts

pesto-crusted-chicken

With only 5 ingredients, this recipe is almost too easy.   Once you try it, you will never want to eat pesto from a jar again!  And it is incredibly high protein – if you use a large chicken breast, each serving has a whopping 60g of protein!  

Roasting vegetables can be tricky:  if there is not enough liquid they burn; if there is too much they boil rather than roast.  The trick is to not overcrowd the pan so that the vegetables have a chance to roast and then to give everything a stir after around 10 – 15 minutes so that the juices from the chicken and pesto coat the vegetables, preventing them from burning.

In place of the orange pepper and red onion in the video, you could roast almost any vegetable (be careful with watery vegetables such as courgettes and tomatoes though as they will make everything else cook very slowly).

[recipe-foody]Serves 2

Ingredients:

  • 3 handfuls of fresh basil leaves
  • 40g parmesan cheese
  • 40g pine nuts
  • half a lemon
  • 2 chicken breast fillets
  • 5 sprays of Frylight 1 calorie oil spray
  • 1 yellow pepper
  • 1/2 a red onion

Method

  1. preheat the oven to 180°C
  2. lightly toast the pine nuts in a frying pan, being careful not to burn them
  3. add half of the pine nuts to a food processor, along with all of the basil, parmesan cheese and a squeeze of lemon
  4. give everything a whizz until the mixture is looking smooth
  5. add the remaining pine nuts and use the pulse setting of the food processor so that they don’t get chopped up too finely
  6. put the chicken breast fillets between two sheets of clingfilm and bash with a rolling pin until they are approximately 1cm thick
  7. spray a roasting tray with the Frylight oil and put it in the preheated oven for a couple of minutes to warm it up
  8. chop up the pepper and the onion
  9. once it is hot, take the tray out and put the chicken directly touching the bottom
  10. spread the pesto mixture over the top of each fillet and place the vegetables around them
  11. season (the parmesan cheese has plenty of salt so no need to go overboard) and put the tray back in the oven for 10 minutes
  12. after 10 minutes, take the tray out and, using a spatula, move the vegetables around so that they are covered in the juices from the chicken and pesto
  13. leave in the oven for another 20 minutes, until the pesto has browned and the chicken has cooked through
  14. serve and enjoy

Macros (per serving, including roasted vegetables)

491 calories | 60g protein | 22g fat | 15g carbs[/recipe-foody]

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