Recipes · American · Main Courses
Pesto Chicken Flatbread
One serving has 745 kcal and 78 g protein, and at least a fifth of a woman's daily need of niacin (183%), pyridoxine (175%), selenium (169%), vitamin C (153%), phosphorus (133%) and riboflavin (102%). Ready in 60 minutes.
- Preparation: 30 min
- Cooking: 30 min
- Makes: 1 serving (600 g)
- Difficulty: Medium
- Diets: High protein, Non-Vegetarian
- Contains: dairy, gluten, poultry, sulphite
Ingredients
- 227 g Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
- 75 g Peppers, bell, red, raw
- 50 g Onions, raw
- 7 g Vinegar, balsamic
- 30 g Arugula, raw
- 113 g Cheese, cottage, low fat
- 28 g Cheese, mozzarella, low moisture, part-skim, shredded
- 2.5 g Cheese, Parmesan, dry grated
- 7 g Olive oil
- 60 g Bread, pita, white, enriched
Method
- Preheat the oven broiler. Place peppers on a sheet pan and broil on the top rack for 8-10 minutes, turning to char all sides.
- Remove the peppers from the oven and add to a ziploc bag. Let them sit for 5 minutes in the bag to steam. Once the pepper is cool enough to handle, remove the skin and seeds, then roughly chop the peppers. Set aside.
- Coat a pan with cooking spray, heat to medium, and cook onions until caramelized. Add 2 tbsp balsamic vinegar and a pinch of salt. Cook for a few more minutes, then remove.
- Heat a pan with cooking spray on medium-high, then cook chicken for about 5 minutes per side until cooked through. Let rest for 5 minutes, then slice.
- Blend the 2 cups low-fat cottage cheese, 1 cup part-skim mozzarella cheese, 2 cups fresh basil leaves, 2 tbsp grated Parmesan cheese, 2 tbsp olive oil, 1 tsp garlic powder, 1/4 tsp salt (and more as needed) for the cottage cheese pesto sauce until smooth.
- Preheat oven to 400°F. Spread 4 tbsp cottage cheese pesto on each pita, then top with 5 oz chicken, roasted peppers, and caramelized onions. Bake for 10 minutes, remove, and top with arugula. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 745 kcal | 35% |
| Carbohydrates | 52.3 g | |
| Water | 439 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 78.2 g | 163% |
| Tryptophan | 0.79 g | |
| Threonine | 2.7 g | |
| Isoleucine | 3.1 g | |
| Leucine | 5.3 g | |
| Lysine | 5.6 g | |
| Methionine | 1.6 g | |
| Cystine | 0.69 g | |
| Phenylalanine | 2.7 g | |
| Tyrosine | 2.4 g | |
| Valine | 3.3 g | |
| Histidine | 2.2 g | |
| Fat | 22.8 g | |
| Monounsaturated | 8.6 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 200 mg | |
| Calcium | 466 mg | 47% |
| Copper | 0.3 mg | 33% |
| Iron | 3.5 mg | 20% |
| Magnesium | 126 mg | 41% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 928 mg | 133% |
| Potassium | 1,369 mg | 29% |
| Selenium | 92.8 µg | 169% |
| Sodium | 1,023 mg | |
| Zinc | 4.2 mg | 53% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 1.1 mg | 102% |
| Niacin (vitamin B3) | 25.6 mg | 183% |
| Pantothenic acid (vitamin B5) | 3.9 mg | 78% |
| Pyridoxine (vitamin B6) | 2.3 mg | 175% |
| Folate (vitamin B9) | 178 µg | 44% |
| Cobalamin (vitamin B12) | 1.4 µg | 57% |
| Choline | 226 mg | 53% |
| Vitamin A | 211 µg | 30% |
| Vitamin C | 115 mg | 153% |
| Vitamin D (D2 + D3) | 6.2 IU | 1% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 35.1 µg | 39% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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