Ciabatta with Chicken, Pesto, Zucchini & Red Onion
While the ciabatta crisps in the oven, two pans run simultaneously. Chicken cubes brown in one, seasoned zucchini chars in the other, and everything finishes within the same 15-minute window.
The build is where it comes together: pesto on both halves of the bread, then warm chicken, grilled zucchini, raw red onion rings, and a handful of peppery arugula. 34g of protein and 602 kcal in a sandwich that runs itself.
While the ciabatta crisps in the oven, two pans run simultaneously. Chicken cubes brown in one, seasoned zucchini chars in the other, and everything finishes within the same 15-minute window.
The build is where it comes together: pesto on both halves of the bread, then warm chicken, grilled zucchini, raw red onion rings, and a handful of peppery arugula. 34g of protein and 602 kcal in a sandwich that runs itself.
Ingredients
- ciabatta 1 piece
- chicken breast 3 oz
- olive oil 1 tablespoon
- zucchini 1 piece
- Italian seasoning 1 teaspoon
- red onion 0.5 piece
- pesto 2 teaspoons
- arugula 1 handful
Method
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Preheat the oven to 430°F (220°C).
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Bake the ciabatta according to the instructions on the package.
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Cut the chicken breast into cubes. Heat half of the oil in a pan and cook the chicken for 5-6 minutes until golden brown.
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Meanwhile, wash the zucchini and slice it. Mix the other half of the oil with the Italian seasoning in a small bowl and brush it over both sides of the zucchini slices.
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Heat a grill pan and cook the zucchini slices for 3 minutes on each side.
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In the meantime, slice the onion into half rings.
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Remove the ciabatta from the oven. Allow it to cool slightly and cut it open. Spread pesto on both sides of the bread. Then layer the chicken, some zucchini slices, some onion rings and the arugula on the bottom half. Season with salt and pepper. Place the top of the bread over it.
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Serve the ciabatta on a plate. Mix the remaining grilled zucchini and onion, season with salt and pepper and serve on the side.
Mix the Italian seasoning into the olive oil before brushing the zucchini. Dry spices on a wet vegetable surface slide right off, but suspended in oil they cling to every crevice and toast evenly on the grill pan.
Behind this recipe
Can I use a regular pan instead of a grill pan for the zucchini?
Yes. You lose the char marks, but the zucchini still cooks through in the same time. Press the slices flat against the pan to get some browning. The oil-and-seasoning brush helps either way.
Is 34g of protein in one sitting too much for my body to use?
Research has moved past the old idea that your body caps out at 20-30g per meal. Newer findings show your body can process significantly more than 30g in a single sitting. The limit is much higher than the number that got popular on social media.
Read the full evidence reviewDoes cooking with olive oil destroy the healthy fats?
The fatty acid profile of olive oil stays largely intact at normal cooking temperatures. Some phenolic compounds break down with heat, but the core health benefits survive pan-frying and oven temperatures, both of which this recipe uses.
Read the full evidence review
