Grilled Chicken Arugula and Pesto
When it comes to meal planning, serve smaller portion sizes, including whole grains, protein and low fat dairy, and fill half your plate with fruits and vegetables.
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Servings: 4
Calories: 340kcal
Ingredients
- 1/4 cup sliced or slivered almonds or shelled pistachios
- 1 cup packed fresh arugula leaves
- 1/2 cup packed fresh basil leaves
- 1/2 lemon (juiced)
- 1 clove garlic (grated or minced)
- 1/3 cup extra-virgin olive oil
- 4 small pieces boneless (skinless chicken breast (tenders removed))
- Salt and pepper (to taste)
Instructions
- Heat a grill pan to high.
- Toast the nuts lightly in small skillet over low heat, then add them to a food processor.
- Add the arugula, basil, lemon juice, garlic, and salt and pepper, to taste, and pulse to combine.
- With the processor on, stream in the extra-virgin olive oil to form thick pesto.
- Lightly pound out the chicken, then rub all sides with the pesto.
- Spray the grill pan with cooking spray or rub with a little oil and grill the chicken 2 to 4 minutes on each side.
Nutrition
Calories: 340kcalCarbohydrates: 4gProtein: 26gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gTrans Fat: 0.01gCholesterol: 72mgSodium: 133mgPotassium: 546mgFiber: 1gSugar: 1gVitamin A: 346IUVitamin C: 10mgCalcium: 32mgIron: 1mg
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Nutrition Facts
Grilled Chicken Arugula and Pesto
Amount per Serving
Calories
340
% Daily Value*
Fat
25
g
38
%
Saturated Fat
4
g
25
%
Trans Fat
0.01
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
16
g
Cholesterol
72
mg
24
%
Sodium
133
mg
6
%
Potassium
546
mg
16
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
26
g
52
%
Vitamin A
346
IU
7
%
Vitamin C
10
mg
12
%
Calcium
32
mg
3
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.