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Grilled Chicken with Basil Pesto Yogurt Sauce⏱ 25 min total
Recipes

Grilled Chicken with Basil Pesto Yogurt Sauce

Per 1 serving · 196 g · 7 ingredients

Calories
260
13%
of a 2,000 cal day
  • Protein
    32g
    51% of calories
  • Carbs
    3.5g
    6% of calories
  • Fat
    12g
    43% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Grilled Chicken with Basil Pesto Yogurt Sauce (196 g) has 260 calories, with 32 g of protein, 3.5 g of carbohydrates and 12 g of fat. Most of its energy comes from protein (51% of calories). It is high in protein (65% DV), Vitamin K (27% DV) and riboflavin (b2) (32% DV). Keep an eye on cholesterol, which provides 29% of the daily value.

Per 100 g
132cal
low energy density
Protein per 100 cal
12g
Net carbs
3g
carbs minus fiber
Fiber
0.4g
2.5 g sugar

High in

20%+ of the daily value

  • Protein65%
  • Vitamin K27%
  • Riboflavin (B2)32%
  • Niacin70%
  • Vitamin B677%
  • Vitamin B1229%

Good source of

10–19% of the daily value

  • Vitamin E12%
  • Thiamine11%
  • Choline19%
  • Calcium10%
  • Potassium11%
  • Magnesium11%

Watch

20%+ of the daily value

  • Cholesterol29%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat a grill to medium-high. Clean the grates, then lightly oil them to prevent sticking.

  2. 2

    In a small bowl, whisk together the Greek yogurt, basil pesto, lemon juice, and a pinch of salt and pepper until smooth. Refrigerate while you grill.

  3. 3

    Pat the chicken dry. Season both sides lightly with salt and pepper.

  4. 4

    Grill over direct heat until well marked and cooked through, about 6–7 minutes per side, or until the thickest part reaches 165°F. Move the chicken to a cooler zone if it browns too quickly.

  5. 5

    Transfer to a plate and rest 3–5 minutes to retain juices.

  6. 6

    Serve the chicken with the basil pesto yogurt sauce spooned over the top or on the side.

Vitamins & minerals

Amounts for 1 serving (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A23 μg
3%
Vitamin C1 mg
2%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K32 μg
27%
Thiamine0.1 mg
11%
Riboflavin (B2)0.4 mg
32%
Niacin11 mg
70%
Vitamin B61 mg
77%
Folate (B9)15 μg
4%
Vitamin B121 μg
29%
Pantothenic acid2 mg
38%
Choline102 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium98 mg
10%
Iron1 mg
7%
Potassium498 mg
11%
Magnesium45 mg
11%
Phosphorus338 mg
48%
Zinc1 mg
11%
Copper0.1 mg
7%
Manganese0 mg
1%
Selenium32 μg
58%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene0.1 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0.4 g—
Glucose0 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol9 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 260 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 49min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 37min
    Swimming laps

Common questions

How many calories are in Grilled Chicken with Basil Pesto Yogurt Sauce?

One serving of Grilled Chicken with Basil Pesto Yogurt Sauce (1 serving) has 260 calories, which works out to 132 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Grilled Chicken with Basil Pesto Yogurt Sauce high in protein?

Yes. It has 32 g of protein per serving, and 51% of its calories come from protein (12 g of protein per 100 calories).

Is Grilled Chicken with Basil Pesto Yogurt Sauce keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Grilled Chicken with Basil Pesto Yogurt Sauce?

271 mg per serving.

How much sugar is in Grilled Chicken with Basil Pesto Yogurt Sauce?

2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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