Pesto Chicken & Stir-Fry Vegetables: A Flavorful and Nutritious Meal

 

Craving a dinner that’s both fresh and packed with flavor? Pesto Chicken & Stir-Fry Vegetables is a perfect choice! This vibrant dish combines the aromatic richness of pesto chicken with a medley of crisp, colorful vegetables stir-fried to perfection. Its a quick and healthy option that will satisfy your taste buds and nourish your body.

 

Ingredients:

 

For the Pesto Chicken:

– 4 boneless, skinless chicken breasts

– 1/2 cup basil pesto (store-bought or homemade)

– 2 tablespoons olive oil

– 1 tablespoon lemon juice

– Salt and pepper to taste

 

For the Stir-Fry Vegetables:

– 2 tablespoons olive oil

– 1 cup bell peppers (red, yellow, and green), sliced

– 1 cup broccoli florets

– 1 cup snap peas

– 1 cup carrots, julienned

– 2 cloves garlic, minced

– 1 tablespoon soy sauce (or tamari for gluten-free)

– 1 teaspoon sesame seeds (optional)

– Salt and pepper to taste

 

Instructions:

 

1. Prepare the Pesto Chicken:
2. Preheat your grill or oven to 375°F (190°C).
3. In a small bowl, mix the basil pesto, olive oil, and lemon juice.
4. Season the chicken breasts with salt and pepper.
5. Brush the pesto mixture evenly over the chicken breasts.
6. Grill the chicken for 6-8 minutes on each side or bake in the oven for 20-25 minutes, until the internal temperature reaches 165°F (74°C) and the chicken is fully cooked. Let the chicken rest for a few minutes before slicing.

 

2. Make the Stir-Fry Vegetables:
3. Heat olive oil in a large skillet or wok over medium-high heat.
4. Add minced garlic and sauté for about 30 seconds until fragrant.
5. Add the bell peppers, broccoli, snap peas, and carrots. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
6. Stir in the soy sauce and cook for an additional 1-2 minutes.
7. Sprinkle with sesame seeds if using, and season with salt and pepper to taste.

 

Nutritional Information (Per Serving):

 

Pesto Chicken:

–     Calories:     270 kcal

–     Protein:     30g

–     Fat:     16g

– Saturated Fat: 2.5g

–     Carbohydrates:     4g

– Fiber: 0g

– Sugars: 1g

 

Stir-Fry Vegetables:

–     Calories:     150 kcal

–     Protein:     4g

–     Fat:     8g

– Saturated Fat: 1g

–     Carbohydrates:     18g

– Fiber: 6g

– Sugars: 8g

 

Total Per Serving (Chicken + Vegetables):

–     Calories:     420 kcal

–     Protein:     34g

–     Fat:     24g

–     Carbohydrates:     22g

– Fiber: 6g

– Sugars: 9g

 

Health Benefits:

 

–     Lean Protein:     Chicken breast provides a high-quality, lean source of protein that supports muscle health and recovery.

–     Antioxidant-Rich Vegetables:     The stir-fry vegetables are packed with antioxidants, vitamins, and minerals that boost immunity and support overall health.

–     Healthy Fats:     Olive oil and pesto contribute heart-healthy fats that are essential for maintaining good health.

 

Tips for a Perfect Meal:

 

–     Homemade Pesto:     For an extra burst of freshness, make your own pesto with basil, garlic, pine nuts, Parmesan cheese, and olive oil.

–     Veggie Variations:     Feel free to use your favorite vegetables or whatever is in season to customize the stir-fry.

–     Meal Prep:     Both the pesto chicken and stir-fry vegetables can be made ahead of time. Store in airtight containers in the refrigerator for up to 3 days.

 

Pesto Chicken & Stir-Fry Vegetables is a delicious and balanced meal that brings together the vibrant flavors of pesto with the crisp freshness of stir-fried veggies. Its perfect for a weeknight dinner or a meal prep option that will keep you satisfied and nourished throughout the week.