Main CourseDinner

Keto Pesto Chicken with Asparagus

Name: Keto Pesto Chicken with Asparagus
Prep time: 15 min
Cook time: 20 min
Total time: 40 min
Yield: 2 portioner
Cuisine: italian
Ingredients: 340 g chicken breast halved horizontally to create 4 thinner cutlets; 250 g asparagus woody ends trimmed; 2 kop fresh basil packed; 0,25 kop parmesan cheese grated; 0,25 kop pine nut toasted; 2 fed garlic minced; 1 spsk. lemon juice; 0,5 kop olive oil; 0,5 tsk. salt; 0,25 tsk. black pepper freshly ground

This simple and flavorful dish features tender chicken breasts coated in a vibrant homemade pesto, served alongside crisp-tender asparagus. It's a perfect weeknight meal that's quick to prepare and low in carbs.

En original opskrift af Forkin

Tid i alt: 40 min.
Portioner: 2
Sværhedsgrad: Nem
Pr. portion: 620 kcal

Glutenfri

Allergenoplysninger: kan indeholde mælk, nødder og trænødder. Kontrollér altid ingrediensernes emballage, hvis du har allergi.

Klargøring

Ingredienser

340 gchicken breast, halved horizontally to create 4 thinner cutlets
250 gasparagus, woody ends trimmed
0,5 tsk.salt
0,25 tsk.black pepper, freshly ground

pesto

2 kopfresh basil, packed
0,25 kopparmesan cheese, grated
0,25 koppine nut, toasted
2 fedgarlic, minced
1 spsk.lemon juice
0,5 kopolive oil

Udstyr

tongs · food processor · baking sheet · parchment paper · meat thermometer · oven-safe skillet

Fremgangsmåde

Trin for trin

1
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
Ca. 5 min.
2
Prepare the pesto: Combine the fresh basil, parmesan cheese, toasted pine nuts, garlic, and lemon juice in a food processor.
Ca. 3 min.
3
Pulse the ingredients until roughly chopped, then slowly drizzle in the olive oil while the processor is running until a smooth, thick pesto forms. Season with salt and black pepper to taste.
Ca. 2 min.
Kokkens note: Adjust the consistency with more olive oil if needed for a thinner pesto.
4
Pat the chicken breasts dry with paper towels. Season both sides with salt and black pepper.
Ca. 1 min.
Kokkens note: Drying the chicken helps achieve a better sear.
5
Spread about two tablespoons of the prepared pesto evenly over one side of each chicken cutlet.
Ca. 1 min.
6
Arrange the asparagus on the prepared baking sheet. Drizzle lightly with olive oil and season with a pinch of salt and pepper.
Ca. 2 min.
7
Heat a large oven-safe skillet over medium-high heat. Add a tablespoon of olive oil.
Ca. 2 min.
Kokkens note: A cast iron skillet works great for getting a nice sear.
8
Place the pesto-coated chicken breasts, pesto-side up, into the hot skillet. Sear for 3-4 minutes until golden brown on the bottom.
Ca. 4 min.
Kokkens note: Avoid overcrowding the pan; cook in batches if necessary.
9
Transfer the skillet with the chicken to the preheated oven. Add the baking sheet with the asparagus to the oven as well.
10
Bake for 10-12 minutes, or until the chicken is cooked through (internal temperature reaches 74°C/165°F) and the asparagus is tender-crisp.
Ca. 12 min.
Kokkens note: Use a meat thermometer to ensure the chicken is safely cooked.
11
Remove from the oven. Let the chicken rest for 5 minutes before serving.
Ca. 5 min.
Kokkens note: Resting the chicken helps keep it juicy.
12
Serve the pesto chicken alongside the roasted asparagus, with any remaining fresh pesto on the side for drizzling.

Pr. portion

Næringsindhold

78%Score

Kalorier: 620,3kcal
Protein: 70,3g
Kulhydrat: 10,7g
Fedt: 33,2g
Kostfibre: 3,8g
Sukker: 3,5g

Beregnet ud fra ingrediensmængderne i opskriften. Værdierne kan variere afhængigt af mærker og udskiftninger.

Bevar den gode smag

Opbevaring

Store leftover chicken and asparagus in an airtight container in the refrigerator.

Genopvarmning

Reheat gently in a microwave or a skillet over low heat until warmed through.