Lemon Chicken Asparagus

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.

Cooking Method: Steaming

Cuisine: American

Courses: Main 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

4 Boneless Chicken breasts
1 tablespoon Fresh lemon juice
1 teaspoon Salt; optional
1/2 teaspoon Pepper; fresh ground
1/2 teaspoon Grated lemon zest
3/4 pound Fresh asparagus; trimmed
1 tablespoon Olive oil
2 teaspoon Seasoned dry bread crumbs
4 Slices Low-fat turkey ham
8 Lemon slices; for garnish

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

Read it online: https://www.chefs-mate.com/recipe/lemon-chicken-asparagus/