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人分
Cuisine: italian
Ingredients: 340 g chicken breast halved horizontally to create 4 thinner cutlets; 250 g asparagus woody ends trimmed; 2 カップ fresh basil packed; 0.25 カップ parmesan cheese grated; 0.25 カップ pine nut toasted; 2 片 garlic minced; 1 大さじ lemon juice; 0.5 カップ olive oil; 0.5 小さじ salt; 0.25 小さじ 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.

Forkinによるオリジナルレシピ

合計時間: 40 分
人数: 2
難易度: 簡単
1人分: 620 kcal

グルテンフリー

アレルゲン情報： 乳、ナッツ類、木の実類を含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

340 gchicken breast, halved horizontally to create 4 thinner cutlets
250 gasparagus, woody ends trimmed
0.5 小さじsalt
0.25 小さじblack pepper, freshly ground

pesto

2 カップfresh basil, packed
0.25 カップparmesan cheese, grated
0.25 カップpine nut, toasted
2 片garlic, minced
1 大さじlemon juice
0.5 カップolive oil

調理器具

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

作り方

手順

1
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
約5 分
2
Prepare the pesto: Combine the fresh basil, parmesan cheese, toasted pine nuts, garlic, and lemon juice in a food processor.
約3 分
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.
約2 分
調理のヒント： 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.
約1 分
調理のヒント： 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.
約1 分
6
Arrange the asparagus on the prepared baking sheet. Drizzle lightly with olive oil and season with a pinch of salt and pepper.
約2 分
7
Heat a large oven-safe skillet over medium-high heat. Add a tablespoon of olive oil.
約2 分
調理のヒント： 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.
約4 分
調理のヒント： 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.
約12 分
調理のヒント： 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.
約5 分
調理のヒント： 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.

1人分

栄養情報

78%スコア

カロリー: 620.3kcal
たんぱく質: 70.3g
炭水化物: 10.7g
脂質: 33.2g
食物繊維: 3.8g
糖類: 3.5g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

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

温め直し

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