Lemon Chicken Asparagus

chefs-mate chefs-mate 0 Comments
Servings: 4 Difficulty: Intermediate
Jump To Recipe Print Recipe
Juicy lemon-marinated chicken topped with tender steamed asparagus wrapped in savory ham.
Lemon Chicken Asparagus recipe image
Lemon Chicken Asparagus recipe image
Print Recipe

Lemon Chicken Asparagus

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 283.8

Description

This vibrant and healthy dish combines tender chicken breasts marinated in bright lemon juice and zest with fresh, crisp-tender asparagus. The chicken is lightly coated in seasoned breadcrumbs for a subtle crunch before being pan-seared to golden perfection. The asparagus is quickly steamed to retain its vibrant green color and nutrients, then elegantly wrapped in slices of low-fat turkey ham for a savory twist. The combination of citrusy brightness, lean protein, and fresh vegetables makes this a light yet satisfying meal. It is an excellent choice for a quick weeknight dinner, a healthy lunch option, or a light side dish for brunch. Simple to prepare with common pantry staples, this recipe offers a fresh take on classic chicken and vegetable pairings without heavy sauces or excessive calories.

Ingredients

Directions

  1. In a medium bowl, combine the chicken breasts, lemon juice, half of the salt, pepper, and half of the lemon zest. Toss well to coat the chicken evenly.
  2. Place the seasoned dry bread crumbs on a large flat plate. Dredge the marinated chicken breasts in the bread crumbs, coating them lightly.
  3. Spray a non-stick skillet with cooking spray or heat olive oil over medium-high heat. Add the chicken breasts and cook for 5-7 minutes, turning once, until golden brown on the outside and white throughout but still juicy inside.
  4. Transfer the cooked chicken to a serving platter and keep warm.
  5. Meanwhile, steam the trimmed fresh asparagus for 5-7 minutes until tender-crisp.
  6. Season the steamed asparagus with the remaining lemon zest, salt, and pepper.
  7. Divide the asparagus into 4 equal bundles. Wrap each bundle tightly with a slice of low-fat turkey ham.
  8. Place one ham-wrapped asparagus bundle on top of each chicken breast. Garnish with lemon slices and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 283.8kcal
% Daily Value *
Total Fat 8.2g13%
Saturated Fat 1.7g9%
Cholesterol 105.7mg36%
Sodium 4983.9mg208%
Total Carbohydrate 5.9g2%
Dietary Fiber 2.1g9%
Sugars 1.7g
Protein 42.0g84%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: chicken, asparagus, lemon, healthy, low-fat, dinner, pan-seared, steamed, turkey ham, light meal, spring, protein, vegetables, easy, weeknight, gluten-free option, marinated, fresh
Recipe Card powered by WP Delicious