Grilled Chicken with Arugula Pesto

Gluten Free
Dairy Free
Health score
6%
Grilled Chicken with Arugula Pesto
30 min.
4
203kcal

Suggestions

Ingredients

  • cup arugula leaves fresh packed
  • 0.5 cup basil leaves fresh packed
  • clove garlic minced grated
  • 0.5  juice of lemon juiced
  • 0.3 cup olive oil extra-virgin
  • servings salt and pepper black freshly ground
  • small pieces chicken breast boneless skinless (tenders removed)
  • 0.3 cup slivered almonds shelled sliced

Equipment

  • food processor
  • frying pan
  • grill
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Heat a grill pan to high.
  3. Toast the nuts lightly in small skillet over low heat, then add them to a food processor.
  4. Add the arugula, basil, lemon juice, garlic, and salt and pepper, to taste, and pulse to combine.
  5. With the processor on, stream in the extra-virgin olive oil to form thick pesto.
  6. 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.
  7. Serve sliced on top of Caesar Spaghetti or, pile it onto ciabatta bread with sliced tomatoes and mozzarella for an outta-sight sammy.

Nutrition Facts

Calories203kcal
Protein3.69%
Fat91.95%
Carbs4.36%

Properties

Glycemic Index
43.5
Glycemic Load
0.2
Inflammation Score
-3
Nutrition Score
5.2826086972719%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.2mg
Hesperetin
0.54mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
0.39mg
Kaempferol
1.77mg
Myricetin
0.01mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:203.48kcal
10.17%
Fat:21.46g
33.02%
Saturated Fat:2.76g
17.22%
Carbohydrates:2.29g
0.76%
Net Carbohydrates:1.27g
0.46%
Sugar:0.51g
0.56%
Cholesterol:0.64mg
0.21%
Sodium:3.24mg
0.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.94g
3.88%
Vitamin E:4.37mg
29.16%
Vitamin K:28.91µg
27.54%
Manganese:0.23mg
11.53%
Magnesium:23.34mg
5.83%
Vitamin A:278.11IU
5.56%
Vitamin B2:0.09mg
5.06%
Copper:0.09mg
4.47%
Fiber:1.02g
4.1%
Phosphorus:40.45mg
4.05%
Vitamin C:2.99mg
3.62%
Calcium:33.72mg
3.37%
Iron:0.55mg
3.05%
Folate:10.69µg
2.67%
Potassium:88.86mg
2.54%
Vitamin B3:0.4mg
2%
Zinc:0.28mg
1.84%
Vitamin B6:0.04mg
1.82%
Vitamin B1:0.02mg
1.35%
Selenium:0.74µg
1.05%