Chicken Pesto Bowls are the perfect combination of delicious and nutritious. This easy-to-make recipe features tender chicken coated in a savory pesto sauce, served alongside hearty brown rice, roasted cherry tomatoes, and blanched green beans. Whether you're meal prepping for the week or looking for a quick, wholesome dinner, these Chicken Pesto Bowls offer a satisfying blend of flavors and textures. Plus, they can be prepped ahead of time, making them a go-to for busy students or anyone with a tight schedule.
Shopping List
To make this dish, you’ll need the following ingredients:
- 240 g brown rice
- 300 g cherry tomatoes
- 3 tablespoons olive oil, divided
- ¼ teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- 450 g green beans, trimmed
- 450 g boneless, skinless chicken breasts, cut into 2.5 cm chunks
- 60 ml pesto (homemade or store-bought)
Preparation
Follow these steps to prepare your Chicken Pesto Bowls:
- Cook the Brown Rice: In a large saucepan, bring 500 ml of water to a boil. Add the brown rice and cook according to the package instructions (usually around 30-35 minutes). Once done, set aside.
- Roast the Tomatoes: Preheat your oven to 200°C. Lightly oil a baking sheet or line it with parchment paper. Spread the cherry tomatoes in a single layer on the prepared baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with dried oregano, salt, and pepper. Toss gently to coat. Roast the tomatoes for 15-16 minutes, or until they begin to soften and burst. Set them aside.
- Blanch the Green Beans: Bring a large pot of salted water to a boil. Add the green beans and cook for about 2 minutes, until they turn bright green. Drain and immediately transfer the beans to a bowl of ice water to stop the cooking process. Once cooled, drain the beans again and set them aside.
- Cook the Chicken: Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Season the chicken pieces with salt and pepper. Add the chicken to the skillet and cook for 3-4 minutes, or until golden and cooked through. Stir in the pesto and toss to combine, ensuring all the chicken is evenly coated.
- Assemble the Bowls: To serve, divide the cooked rice among four bowls. Top each bowl with the pesto chicken, roasted tomatoes, and blanched green beans. Enjoy this colorful, balanced meal right away or store for meal prep!
Nutritional Information
These Chicken Pesto Bowls are a well-balanced meal that provides a good mix of protein, healthy fats, and complex carbs, perfect for anyone looking to fuel up. Here’s the nutritional breakdown for the entire recipe and per serving (based on 4 servings):
- Nutritional Information for the Entire Recipe:
- Calories: ~1600 kcal
- Protein: ~110 g
- Fat: ~60 g
- Carbohydrates: ~140 g
- Fiber: ~25 g
- Sodium: ~1500 mg
- Nutritional Information per Serving (1/4 of the total recipe):
- Calories: ~400 kcal
- Protein: ~27.5 g
- Fat: ~15 g
- Carbohydrates: ~35 g
- Fiber: ~6 g
- Sodium: ~375 mg
Price per Serving
Here’s an estimated breakdown of the cost to make this recipe. Overall, the cost is around $10.20 USD for 4 servings, making it approximately $2.55 per serving. Here’s the cost per ingredient:
- 240 g brown rice: $0.50
- 300 g cherry tomatoes: $1.50
- 3 tablespoons olive oil: $0.36
- 450 g green beans: $1.75
- 450 g chicken breasts: $4.00
- 60 ml pesto: $2.00 (store-bought)
- Salt, pepper, and oregano: $0.09
This recipe is not only delicious and nutritious but also affordable, making it a great option for anyone looking to enjoy a homemade meal on a budget!
