Griddled chicken with pesto

Method 1

Ingredients

2 small boneless, skinless chicken breasts (each around 150g/5½oz)

½ lemon, finely grated zest and juice

1 tbsp fresh thyme leaves, or 1 tsp dried thyme

2 tbsp extra virgin olive oil

1 large courgette, diagonally cut into 1cm/½in slices

1 yellow pepper (or half red and half yellow), deseeded and cut into 2cm/¾in chunks

4 small vines cherry tomatoes, each holding around 5 tomatoes

large handful rocket

3 tbsp fresh basil pesto (bought or see recipe link)

sea salt and freshly ground black pepper

Put the chicken breasts on a board and cover with a piece of foil or baking paper. Bash them with a rolling pin until just under 2cm/¾in thick all over. Put them in a bowl, add the lemon zest and juice, thyme leaves, 1 tablespoon of the oil, a good pinch of salt and lots of pepper. Turn the chicken in the marinade and leave to marinate covered in the fridge for 5 minutes.

Heat a large griddle pan over a medium-high heat. Put the chicken on the hot griddle and cook for 5–6 minutes on each side, or until cooked through. Toss the courgette, pepper and tomatoes in a clean bowl with the remaining oil and season with salt and pepper.

Transfer the chicken to plate and leave to rest. Add the vegetables to the griddle and cook for 2–3 minutes on each side, or until lightly charred and softened. Return to the mixing bowl, add the pesto and rocket and toss lightly. Divide between two plates.

Slice the chicken thickly and place on top. Drizzle with the resting juices and an extra dribble of olive oil if you like.

Recipe tips

To make this recipe low-FODMAP, make sure the pesto you use doesn't contain garlic. You can make your own with garlic-infused oil, pine nuts, basil and Parmesan.

Method 2

Ingredients (serves 2)

2 skinless chicken breasts, butterflied or pounded to even thickness

1–2 tbsp olive oil

Salt and freshly ground black pepper

🟢 For the Pesto (or use good-quality jarred pesto):

1 small bunch fresh basil (about 30g)

1 small garlic clove

30g (1/4 cup) pine nuts or walnuts

30g (1/4 cup) grated Parmesan

5 tbsp olive oil

Juice of ½ lemon (optional, for brightness)

Salt and pepper, to taste

Instructions

Make the Pesto (if homemade):

Blitz basil, garlic, nuts, Parmesan, and olive oil in a food processor or blender until smooth.

Add lemon juice, salt, and pepper to taste.

Set aside or store in the fridge.

Prep the Chicken:

Season the chicken breasts with salt, pepper, and a drizzle of olive oil.

Preheat a griddle pan or grill to medium-high heat.

Cook the Chicken:

Grill the chicken for 3–4 minutes per side, or until nicely charred and fully cooked.

Rest for 2 minutes, then slice if desired.

Serve:

Spoon pesto over the warm chicken or toss sliced chicken in pesto before serving.

Serve with:

Salad (e.g. rocket and cherry tomatoes),

Grilled vegetables, or

Pasta, couscous, or quinoa.

Comments

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