⏱ 32 min totalOne-Pan Pesto Chicken
Per 1 serving · 327 g · 7 ingredients
of a 2,000 cal day
- Protein28g23% of calories
- Carbs11g9% of calories
- Fat36g68% of calories
At a glance
One serving of One-Pan Pesto Chicken (327 g) has 473 calories, with 28 g of protein, 11 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (55% DV), Vitamin E (23% DV) and Vitamin K (75% DV). Keep an eye on saturated fat and cholesterol, which provide 42% and 46% of the daily value.
High in
20%+ of the daily value
- Protein55%
- Vitamin E23%
- Vitamin K75%
- Thiamine27%
- Riboflavin (B2)33%
- Niacin53%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin A12%
- Vitamin C16%
- Folate (B9)18%
- Pantothenic acid14%
- Choline17%
Watch
20%+ of the daily value
- Saturated fat42%
- Cholesterol46%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
1 ½ thigh, bone removed Chicken thigh- 🥄¼ dash Salt
1 ½ tbsp Sun-dried tomatoes
¼ lb Asparagus
¹⁄₁₆ cup Basil pesto
¼ cup, chopped or sliced Cherry tomatoes
Directions
- 1
Warm a large skillet over medium heat and add the olive oil.
- 2
Add the chopped chicken thighs, season with a pinch of salt, and stir in half of the sun-dried tomatoes. Cook, stirring occasionally, until browned and cooked through to 165°F, about 5–10 minutes. Transfer the chicken and tomatoes to a plate, leaving the oil in the pan.
- 3
Trim the woody ends from the asparagus and cut into spears. Add to the skillet, season with a little more salt, and add the remaining sun-dried tomatoes. Sauté over medium heat until crisp-tender, 5–10 minutes, then transfer the asparagus to a serving platter.
- 4
Return the chicken to the skillet, add the pesto, and toss over low to medium heat until coated and warmed through, 1–2 minutes.
- 5
Remove from the heat and fold in the halved cherry tomatoes. Serve the pesto chicken with the sautéed asparagus.
Vitamins & minerals
Amounts for 1 serving (327 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 111 μg | 12% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 90 μg | 75% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 8 mg | 53% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 73 μg | 18% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 91 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 4 mg | 51% |
| Potassium | 827 mg | 18% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 324 mg | 46% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 44% |
| Manganese | 0.4 mg | 16% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 56 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 737 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,485 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 473 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 39minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in One-Pan Pesto Chicken?
One serving of One-Pan Pesto Chicken (1 serving) has 473 calories, which works out to 145 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is One-Pan Pesto Chicken high in protein?
It provides a solid 28 g of protein per serving (55% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One-Pan Pesto Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One-Pan Pesto Chicken?
329 mg per serving.
How much sugar is in One-Pan Pesto Chicken?
5.6 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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