Low Carb Pesto Chicken and Vegetables
Low Carb Pesto Chicken and Vegetables
This simple yet flavorsome recipe is the perfect solution to jazzing up dull lunches. The chicken and vegetables are drizzled in a zesty garlic oil and baked on one tray, keeping washing up to a minimum. The dish is topped with an aromatic basil pesto with a citrus kick. This recipe will provide multiple lunch portions, keeping for 3-4 days in the fridge, making it a great option to prep at weekends and box up ready to go throughout the week.
Ingredients
- 1 kg chicken breast cut into strips
- 250 g tenderstem broccoli
- 250 g green beans
- 16 small asparagus spears
- 2 small red onions peeled and quartered
- 1 clove garlic
- 80 ml extra virgin olive oil
- ½ lemon juiced
- salt and pepper to season
For the Pesto
- 50 g fresh basil
- 40 g pine nuts
- 20 g parmesan cheese grated
- 1 clove garlic
- ½ tsp sea salt
- 120 ml extra virgin olive oil
- 1 lemon zested
Instructions
- Preheat the oven to 200°C (400°F), 180°C (350°F) for fan assisted.
- To prepare the chicken and vegetables, add the lemon juice to a small mixing bowl along with the minced garlic clove and 1/3 cup of olive oil. Whisk together to combine.
- Trim any tough ends from the vegetables and arrange across a large shallow roasting tray, leaving space at one end of the tray for the chicken.
- Add the chicken breast strips to the tray next to the vegetables.
- Drizzle the lemon, garlic and oil mixture over the chicken and vegetables, season to taste then transfer to the oven to bake for 18-20 minutes until the chicken is completely cooked through, and the vegetables are tender.
- Whilst the chicken is cooking you can prepare the pesto. Add the basil, garlic, pine nuts, parmesan, salt and lemon zest to a food processor. Blend until combined and roughly chopped.
- Slowly drizzle the olive oil into the food processor a little at a time until sauce forms. Taste and adjust seasoning or add extra oil if required.
- Divide the chicken and vegetables evenly into 8 lunch portions/sealed lunchboxes and transfer the pesto to an airtight container. When ready to serve, drizzle the pesto over the vegetables and chicken.
Nutrition
Calories: 494kcalCarbohydrates: 5gProtein: 43gFat: 32gFiber: 3g
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