Prep Time:15 minsAdditional Time:20 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:15 minsAdditional Time:20 minsTotal Time:35 minsServings:4Yield:4 servings
Prep Time:15 mins
Prep Time:
15 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:35 mins
Total Time:
35 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipeNutrition NotesChicken breastis a lean source of complete protein and delivers several micronutrients, including choline, vitamin B12, thiamin, vitamin B6, zinc and pantothenic acid (vitamin B5). This low-fat poultry can be included in heart-healthy eating patterns, including theMediterranean diet.Asparagusdelivers plant protein, fiber, antioxidants, vitamin K, folate, vitamin C and potassium. Altogether, asparagus has been associated with lower blood pressure and a lower risk of cancer, as well as a healthier brain.
Jump to recipe
Nutrition NotesChicken breastis a lean source of complete protein and delivers several micronutrients, including choline, vitamin B12, thiamin, vitamin B6, zinc and pantothenic acid (vitamin B5). This low-fat poultry can be included in heart-healthy eating patterns, including theMediterranean diet.Asparagusdelivers plant protein, fiber, antioxidants, vitamin K, folate, vitamin C and potassium. Altogether, asparagus has been associated with lower blood pressure and a lower risk of cancer, as well as a healthier brain.
Nutrition Notes
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Ingredients
28-ounceboneless, skinless chicken breasts
8ouncescarrots, diagonally sliced into 1-inch pieces
3tablespoonsextra-virgin olive oil, divided
2teaspoonsground coriander, divided
¾teaspoonsalt, divided
½teaspoonground pepper, divided
2tablespoonslemon juice
2tablespoonschopped shallot
1tablespoonwhole-grain Dijon mustard
2teaspoonshoney
1poundfresh asparagus, trimmed
2tablespoonschopped fresh flat-leaf parsley
1tablespoonchopped fresh dill
Lemon wedges
Directions
Preheat oven to 375°F. Place chicken on a clean work surface and cover with plastic wrap. Using a meat mallet, pound the chicken pieces to an even 1/2-inch thickness. Arrange chicken on one half of a large rimmed baking sheet. Arrange potatoes and carrots in a single layer on the other half of the pan. Drizzle the chicken and vegetables with 1 tablespoon oil; sprinkle with 1 teaspoon coriander, 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake for 15 minutes.
EatingWell photography: Caitlin bensel, Food Styling: Emily Nabors Hall
Meanwhile, whisk lemon juice, shallot, mustard, honey and the remaining 2 tablespoons oil, 1 teaspoon coriander, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl.
Remove the pan from the oven; switch the oven to broil. Stir the potato-carrot mixture; arrange asparagus in the center of the pan. Spoon the lemon juice-shallot mixture evenly over the chicken and vegetables.
Broil until the chicken and vegetables are lightly browned, asparagus is tender-crisp and a thermometer inserted in the thickest portion of the chicken registers 165°F, about 10 minutes. Remove from oven; sprinkle evenly with parsley and dill. Serve with lemon wedges.
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
Frequently Asked Questions
Yes. The thick bottom ends of asparagus spears can be tough, woody and fibrous, so it’s important to trim them before cooking. Line the asparagus spears flat on a cutting board. Then, using a knife, cut off the bottom of the stalks.
We pound the chicken breasts into thin, even pieces with a meat mallet. This helps the chicken cook evenly and faster. If you don’t have a meat mallet, you can use a rolling pin. Just make sure to pound the chicken to an even 1/2-inch thickness.
Originally appeared: EatingWell.com, January 2020; updated October 2022
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Nutrition Facts(per serving)352Calories14gFat31gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andJan Valdez
Jan Valdez
