Griddled chicken with pesto

Description

Griddled chicken with pesto is a simple yet flavorful high-protein dish. Tender chicken breasts are cooked on a hot griddle to achieve a lightly charred, smoky flavor, then served with a vibrant, herbaceous pesto sauce. This dish is quick to prepare, nutritious, and perfect for a light lunch, dinner, or meal prep.

Ingredients

Main Ingredients

Chicken breasts – 2 large (approx. 400 grams), trimmed
Olive oil – 1 tablespoon
Salt – ½ teaspoon
Black pepper – ¼ teaspoon
Lemon – ½, juiced (optional for brightness)

For the Pesto

Fresh basil leaves – 1 cup, tightly packed
Pine nuts – 2 tablespoons (can substitute walnuts or almonds)
Garlic – 1 clove
Parmesan cheese – ¼ cup, grated (optional for vegan version, omit or use nutritional yeast)
Olive oil – 3–4 tablespoons
Lemon juice – 1 teaspoon
Salt – ¼ teaspoon
Black pepper – ⅛ teaspoon

Optional Sides

Steamed vegetables – broccoli, green beans, or zucchini
Mixed salad greens
Roasted or boiled potatoes
Whole-grain pasta or rice

Equipment Needed

Griddle pan or non-stick frying pan
Food processor or blender for pesto
Knife and chopping board
Tongs or spatula

Preparation Method

Step 1: Prepare the Pesto

In a food processor or blender, combine basil leaves, pine nuts, garlic, and Parmesan cheese (if using).
Pulse until roughly blended.
With the processor running, slowly drizzle in olive oil until smooth and creamy.
Add lemon juice, salt, and black pepper, and blend briefly to combine.
Taste and adjust seasoning if necessary. Set aside.

Step 2: Prepare the Chicken

Pat the chicken breasts dry with paper towels.
Brush both sides lightly with olive oil and season with salt and black pepper.
Optional: squeeze lemon juice over the chicken for added freshness.

Step 3: Griddle the Chicken

Heat a griddle pan over medium-high heat until hot.
Place chicken breasts on the pan and cook for 5–6 minutes on each side, or until golden brown with visible griddle marks and cooked through (internal temperature 75°C / 165°F).
Avoid moving the chicken too frequently to allow proper searing.

Step 4: Serve

Slice the chicken breasts, if desired, for easier serving.
Spoon pesto generously over the chicken.
Serve with optional sides such as steamed vegetables, salad, roasted potatoes, or whole-grain rice or pasta.

Tips and Variations

Marinate the chicken in a little olive oil, garlic, and lemon juice for 30 minutes beforehand for extra flavor.
For a smoky flavor, cook the chicken on an outdoor grill instead of a griddle pan.
Use spinach, arugula, or parsley as a base or substitute for basil in the pesto for a different twist.
Make a creamy pesto sauce by mixing 2 tablespoons of Greek yogurt or plant-based cream into the pesto.
Leftover pesto can be stored in the fridge for up to 5 days or frozen for longer storage.

Nutritional Highlights

High in lean protein from chicken
Healthy fats from olive oil and nuts in the pesto
Rich in antioxidants and vitamins from fresh basil and lemon
Low in carbohydrates if served with vegetables alone, or balanced with whole grains if desired