CHEF JEFF — ONE BYTE AT A TIME: Pesto Chicken

Put home-grown basil and parsley to good use in a sauce that complements fowl.

Pesto Chicken

¾ pound boneless skinless chicken breast

Salt and freshly ground black pepper

2 tablespoons flour

Olive oil spray

2 tablespoons pesto sauce

Remove fat from chicken, place plastic wrap or foil over chicken and pound with hand or heavy skillet to ½-inch thickness. Sprinkle with salt and pepper. Dip chicken in flour. Heat nonstick skillet over medium-high heat. Spray with olive oil. Add chicken. Brown 2 minutes, turn. Brown 2 minutes on second side. Lower heat. Saute another minute. Meat thermometer should read 170 degrees. Spoon pesto over chicken. Remove from heat. Cover with lid for 1 minute.

Yield: Serves 2.

Approximate nutritional analysis per serving: 309 calories, 36 percent of calories from fat, 12.4 grams fat (2.7 grams saturated), 113 milligrams cholesterol, 38.7 grams protein, 8.6 grams carbohydrates, 0.7 grams fiber, 340 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

Tags: daily updates, chef jeff, jeff tiedeman, one byte at a time, life, food, recipes