Chicken with Pesto and Beans

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Chicken with Pesto and Beans
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
723
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie723 cal.(34 %)
Protein39.24 g(40 %)
Fat55.18 g(48 %)
Carbohydrates21.15 g(14 %)
Sugar added0 g(0 %)
Roughage1.15 g(4 %)
Vitamin A34.48 mg(4,310 %)
Vitamin D0.15 μg(1 %)
Vitamin E6.56 mg(55 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.15 mg(14 %)
Niacin17.97 mg(150 %)
Vitamin B₆0.53 mg(38 %)
Folate5.68 μg(2 %)
Pantothenic acid0.89 mg(15 %)
Vitamin B₁₂0.44 μg(15 %)
Vitamin C9.17 mg(10 %)
Potassium234.76 mg(6 %)
Calcium206.43 mg(21 %)
Magnesium31.98 mg(11 %)
Iron3.31 mg(22 %)
Zinc1.22 mg(15 %)
Saturated fatty acids9.66 g
Cholesterol81.6 mg

Ingredients

for
4
For the chicken
4 Chicken breasts
4 Tbsps vegetable oil
For the pesto
1 large parsley
50 grams dried Parmesan
30 grams Pine nuts
l vegetable oil
salt
1 organic lemon
Also
2 Tbsps Caper
500 grams green Beans
salt
freshly ground peppers
How healthy are the main ingredients?
ParmesanPine nutsChicken breastparsleysaltlemon

Preparation steps

1.

For the chicken, rinse the meat, pat dry and season with salt and pepper.

Heat some oil in a pan and sauté the chicken breasts on each side for 5 minutes. Remove and allow to cool.

2.

For the pesto, rinse the parsley, pat dry and finely chop. Finely chop the pine nuts. Peel the garlic and crush everything together in a mortar, along with the Parmesan and a pinch of salt. Gradually stir in the oil.

Grate the lemon rind with zester.

Also, rinse the beans, cut off the ends and blanch for 8 minutes in salted water. Remove and rinse with cold water.

Slice the chicken breast and arrange on plates with green beans. Top with the pesto and serve garnished with capers and lemon zest and seasoned with pepper.