CHEF JEFF — ONE BYTE AT A TIME: Pesto ChickenPut home-grown basil and parsley to good use in a sauce that complements fowl.
By: Herald Staff Report,
Put home-grown basil and parsley to good use in a sauce that complements fowl.
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.