Healthy Chicken and Asparagus Recipe
created by
Natasha S. 07/10/2024
"Same dinner as yesterday did add Earth balance to the asparagus. Was really thirsty from two hard workouts so drank a mix of cranberry juice with soda water"
"Also its fantastic to see you maintaining your healthy nutrition routine even on workout days. The addition of Earth balance to the asparagus is a creative way to enhance the flavor while keeping it healthy. Remember its not just about hitting targets but also about enjoying the process and the meals"
See commentsIngredients
- 4 boneless, skinless chicken breasts (about 4 oz each)
- 1 lb asparagus, trimmed
- 2 tablespoons Earth Balance (or olive oil)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 1 cup low-sodium chicken broth
Instructions
- 1. Preheat your oven to 400°F (200°C).
- 2. Season the chicken breasts with garlic powder, onion powder, salt, and pepper.
- 3. In a large oven-safe skillet, heat the Earth Balance over medium heat. Add the chicken breasts and sear for 5 minutes on each side until golden brown.
- 4. Add the asparagus to the skillet, then pour in the chicken broth and lemon juice.
- 5. Transfer the skillet to the preheated oven and bake for 15 minutes, or until the chicken is cooked through (internal temperature of 165°F).
- 6. Remove from the oven and let it rest for a few minutes before serving.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 36g |
| Carbohydrates | 10g |
| Fiber | 4g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This dish is packed with lean protein from chicken, which helps keep you full and supports muscle maintenance. Asparagus is high in fiber, aiding digestion and promoting satiety. The low-sodium chicken broth keeps the dish flavorful without adding excess salt, making it suitable for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of quinoa or brown rice for added fiber.
- Pair with a mixed green salad dressed with balsamic vinegar.
- Enjoy with a glass of sparkling water infused with lemon for a refreshing drink.
Recipe Variations and Adjustments
chicken and broccoli recipe
Replace asparagus with 1 lb of broccoli florets, following the same cooking instructions.
chicken broccoli recipe
Add broccoli to the skillet with the chicken and cook as directed.
chicken and rice recipe
Serve the chicken and asparagus over a bed of brown rice, using the broth to flavor the rice.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, but ensure it is fully thawed before cooking for even results.
What can I substitute for Earth Balance?
You can use olive oil or coconut oil as a healthier alternative.
How do I know when the chicken is cooked through?
Use a meat thermometer to check that the internal temperature reaches 165°F.
Can I make this recipe ahead of time?
Yes, you can prepare it in advance and reheat it when ready to serve.
What is the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken and Asparagus Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. It's not only easy to prepare but also incredibly satisfying, keeping you full without feeling heavy. The addition of Earth Balance enhances the flavor while maintaining a healthy profile, allowing you to enjoy your meals without compromise. Whether you're at home or on the go, this dish is a convenient option that feels indulgent yet aligns perfectly with your health goals.
Recipe created by Fitmate Coach; inspired by Natasha S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Same dinner as yesterday did add Earth balance to the asparagus. Was really thirsty from two hard workouts so drank a mix of cranberry juice with soda water"
"Also its fantastic to see you maintaining your healthy nutrition routine even on workout days. The addition of Earth balance to the asparagus is a creative way to enhance the flavor while keeping it healthy. Remember its not just about hitting targets but also about enjoying the process and the meals"