Grilled Chicken with Avocado Pesto: A Nutritious Delight

Grilled chicken is a staple in many households, known for its versatility and health benefits. When paired with a creamy and flavorful avocado pesto, it transforms into a dish that is not only delicious but also packed with nutrients. This recipe is perfect for a weeknight dinner, a weekend barbecue, or meal prep for the week ahead. In this article, we’ll explore the benefits of grilled chicken, the key ingredients for avocado pesto, and how to prepare this delightful dish at home.

The Benefits of Grilled Chicken

1. Lean Protein: Chicken is an excellent source of high-quality protein, which is essential for muscle growth, repair, and overall body function. Lean cuts, such as chicken breasts, are low in fat and calories, making them a great option for those watching their weight.
2. Rich in Nutrients: Chicken is packed with essential vitamins and minerals, including B vitamins (such as B6 and B12), phosphorus, and selenium. These nutrients play vital roles in energy production, immune function, and maintaining healthy bones.
3. Versatile: Grilled chicken can be seasoned and paired with a variety of sauces, marinades, and sides, making it a versatile option for any meal. It can be served in salads, wraps, or alongside grains and vegetables.
4. Quick Cooking Time: Grilling chicken is a quick and efficient cooking method, allowing you to prepare a delicious meal in under 30 minutes.

Key Ingredients for Avocado Pesto

• Avocado: The star ingredient, avocado adds creaminess and healthy fats to the pesto. It is rich in monounsaturated fats, which are beneficial for heart health.
• Fresh Basil: Fresh basil provides a fragrant and aromatic flavor that is essential for pesto. It adds a burst of freshness to the dish.
• Garlic: Minced garlic adds depth and a hint of spiciness to the pesto, enhancing the overall flavor.
• Lemon Juice: Freshly squeezed lemon juice adds acidity and brightness, balancing the richness of the avocado.
• Parmesan Cheese: Grated Parmesan cheese adds a savory, umami flavor to the pesto. For a vegan version, you can substitute nutritional yeast.
• Olive Oil: Extra virgin olive oil helps to blend the ingredients together and adds a fruity flavor.
• Salt and Pepper: Essential for seasoning and enhancing the flavors of the pesto.

How to Make Grilled Chicken with Avocado Pesto

For the Grilled Chicken:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: your favorite seasoning blend (such as Italian seasoning or paprika)

For the Avocado Pesto:

• 2 ripe avocados, pitted and peeled
• 1 cup fresh basil leaves
• 2 cloves garlic, minced
• 2 tablespoons lemon juice (about 1 lemon)
• 1/4 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
• 1/4 cup extra virgin olive oil
• Salt and pepper to taste

Instructions

1. Prepare the Chicken: Start by preheating your grill to medium-high heat. While the grill is heating, season the chicken breasts with olive oil, salt, pepper, and any additional seasoning blend you prefer. Make sure the chicken is evenly coated.
2. Grill the Chicken: Once the grill is hot, place the chicken breasts on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is no longer pink in the center. Remove the chicken from the grill and let it rest for a few minutes.
3. Make the Avocado Pesto: While the chicken is grilling, prepare the avocado pesto. In a food processor, combine the ripe avocados, fresh basil, minced garlic, lemon juice, and grated Parmesan cheese. Pulse until the ingredients are well combined and smooth.
4. Add Olive Oil: With the food processor running, slowly drizzle in the olive oil until the pesto reaches your desired consistency. You may need to scrape down the sides of the bowl to ensure everything is well blended. Season with salt and pepper to taste.
5. Serve the Dish: Once the chicken has rested, slice it into strips or serve it whole on a plate. Generously spoon the avocado pesto over the grilled chicken, allowing the vibrant green sauce to coat the meat. You can also serve the pesto on the side for dipping.
6. Garnish and Enjoy: For an extra touch, garnish the dish with additional fresh basil leaves or a sprinkle of Parmesan cheese. Serve the grilled chicken with avocado pesto alongside a fresh salad, roasted vegetables, or your favorite grain, such as quinoa or brown rice.

Tips for Perfect Grilled Chicken with Avocado Pesto

• Marinate the Chicken: For added flavor, consider marinating the chicken in olive oil, lemon juice, and herbs for at least 30 minutes before grilling. This will enhance the taste and tenderness of the meat.
• Use Ripe Avocados: Ensure your avocados are perfectly ripe for the best flavor and creaminess in the pesto. They should yield slightly to gentle pressure when squeezed.
• Customize the Pesto: Feel free to experiment with the pesto by adding other ingredients, such as nuts (like pine nuts or walnuts) for added texture, or different herbs like cilantro or parsley for a unique twist.
• Grill Vegetables: While grilling the chicken, consider adding some vegetables to the grill, such as bell peppers, zucchini, or asparagus. They make a great side dish and complement the flavors of the chicken and pesto.

Nutritional Benefits of Grilled Chicken with Avocado Pesto

This dish is not only delicious but also packed with nutrients. Grilled chicken provides lean protein, which is essential for muscle repair and growth. The avocado in the pesto offers healthy fats that support heart health and provide a creamy texture without the need for heavy cream. Fresh basil is rich in antioxidants, while garlic has anti-inflammatory properties. Together, these ingredients create a balanced meal that is both satisfying and nourishing.

READ MORE: Grilled Chicken Salad with Lemon-Tahini Dressing.