Pesto chicken
Seared chicken and zucchini noodles tossed with a homemade basil and walnut pesto.
- Hands-on
- 25 min
- Total time
35 min, show breakdown
- Prep 15 min
- Cook 12 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 8
- Cost/serving
- $3.91
Per serving
- Calories
- 469
- Protein
- 40 g
- Fiber
- 2.8 g
- Net carbs
- 6.1 g
- Fat
- 31 g
High in (% Daily Value per serving): Niacin (B3) 97%, Vitamin B6 96%, Selenium 66%, Vitamin K 59%, Vitamin C 46%, Riboflavin (B2) 38%, Potassium 24%, Vitamin E 24%, Magnesium 24%, Thiamin (B1) 22%, Zinc 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1½ breasts chicken breast, boneless skinless (300 g)
- 2 medium zucchini (400 g)
1 cup fresh basil (24 g)
Same amount as: 240 mL.
3 tbsp olive oil (40 g)
Same amount as: 45 mL.
2 tbsp parmesan, grated (10 g)
Same amount as: 30 mL.
2 tbsp walnuts, chopped (15 g)
Same amount as: 30 mL.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Pesto keeps 3 days in the fridge with a thin layer of oil on top.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (404 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 469 | ||
| Total fat | 31 g | 40% | |
| Saturated fat | 5.1 g | 26% | |
| Cholesterol | 113 mg | 38% | |
| Sodium | 320 mg | 14% | |
| Total carbohydrate | 8.9 g | 3% | |
| Dietary fiber | 2.8 g | 10% | |
| Total sugars | 5.5 g | ||
| Net carbs† | 6.1 g | ||
| Protein | 40 g | 79% | |
| Vitamin D | 0.17 mcg | 1% | |
| Calcium | 132 mg | 10% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1,113 mg | 24% | |
| Vitamin A | 76 mcg | 8% | |
| Vitamin C | 41 mg | 46% | |
| Vitamin E | 3.6 mg | 24% | |
| Vitamin K | 71 mcg | 59% | |
| Thiamin (B1) | 0.27 mg | 22% | |
| Riboflavin (B2) | 0.49 mg | 38% | |
| Niacin (B3) | 16 mg | 97% | |
| Vitamin B6 | 1.6 mg | 96% | |
| Folate | 71 mcg | 18% | |
| Vitamin B12 | 0.38 mcg | 16% | |
| Magnesium | 101 mg | 24% | |
| Zinc | 2.2 mg | 20% | |
| Selenium | 36 mcg | 66% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the basil, 2 tbsp oil, parmesan, walnuts, garlic, lemon juice and a pinch of salt in the blender. Blend, scraping down the sides once.
Done looks like: A bright green, spoonable paste with a few small flecks. Spiralize the zucchini. Lay the noodles on a paper towel and pat dry.
Cut the chicken into 2 cm (¾ in) pieces. Salt and pepper them.
Heat the rest of the oil in the pan on medium-high. Cook the chicken in one layer 3 minutes without moving, then turn and cook 3–4 minutes more.
Done looks like: Browned on two sides. The biggest piece reads 74 °C / 165 °F. Add the zucchini noodles. Toss 1–2 minutes, until warm.
Done looks like: Noodles bright green and bendy, still a little crisp. Take the pan off the heat. Stir in the pesto.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Spiralizer or julienne peeler $8–30
What to look for
- A handheld julienne peeler is enough for one or two zucchini
- Countertop spiralizers with suction feet are faster for big batches
Skip: Electric spiralizers.
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Watery puddle in the bowl | Zucchini cooked too long, or salted before cooking. | Only warm the noodles for 1–2 minutes. Season after cooking. |
| Dark, dull pesto | Pesto heated in the pan. | Stir it in off the heat. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 25 min, total 35 min. | 469 kcal 40 g protein 2.8 g fiber 6.1 g net carbs 31 g fat |
| Nut-free | Pumpkin seeds instead of walnuts. Hands-on 25 min, total 35 min. | 464 kcal 41 g protein 2.8 g fiber 5.9 g net carbs 30 g fat |
| Dairy-free | Nutritional yeast instead of parmesan. Hands-on 25 min, total 35 min. | 467 kcal 40 g protein 3.9 g fiber 6.6 g net carbs 30 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook chicken to at least 74 °C / 165 °F. Use pasteurized parmesan.