Preparation Time: 15 – 20 minutes depending on the amount
Method:
Place the oil, basil and pine nuts into a blender and blend until smooth to make the pesto.
Place the shredded chicken into a bowl and add the basil and coat the chicken.
Place the rocket leaves onto the rye bread and top with the pesto chicken.
Season with freshly ground black pepper and enjoy.
Tips to Reduce Preparation & Cooking Time:
Buy already cooked chicken breasts to decrease preparation time.
Buy already made pesto to decrease preparation time.
Use shredded tuna as an alternative to chicken to reduce preparation time.
Chicken and Pesto Rye Bread Sandwich - Analysis per Serving
Energy:
Calories (kcal): 238
Protein (g): 20.8
Total Fat (g): 10.1
Saturated Fat (g): 2.0
Monounsaturated Fat (g): 5.0
Polyunsaturated Fat (g): 2.1
Omega-3’s (g): 0.2
Cholesterol (mg): 53.0
Carbohydrates (g): 18.4
Of which is sugars (g): 0.0
Fibre (g): 2.0
Sodium (mg): 255.0
Serving Size: Serves 2 Serves 4 Serves 6 Serves 8
Ingredients:
Chicken breasts, skinless, cooked
and shredded
1 Large 2 Large 3 Large 4 Large
Arugula leaves, finely chopped 2 Tbs. 4 Tbs. 6 Tbs. 8 Tbs.
Rye bread 2 Slices 4 Slices 6 Slices 8 Slices
Pesto:
Olive oil ½ Tbs. 1 Tbs. 1 ½ Tbs. 2 Tbs.
Basil, fresh, finely chopped 1 Tbs. 2 Tbs. 3 Tbs. 4 Tbs.
Pine nuts ½ Tbs. 1 Tbs. 1 ½ Tbs. 2 Tbs.
Black pepper, freshly ground To taste To taste To taste To taste
