Garlic Lemon Herb Chicken with Roasted Asparagus

Tender chicken breasts seasoned with garlic, lemon, and herbs, served with fluffy quinoa and vibrant roasted asparagus for a light and satisfying meal.

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $4.20/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Low-Sodium
• Low-Sugar
• High-Protein
• High-Fiber
• Egg-Free

Tags

• stir-fry
• roast
• quick
• healthy
• savory
• fresh

Ingredients

• 1.25 pound chicken breast
• 2 tablespoon olive oil
• 4 clove garlic (minced)
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 1 lemon zest
• 0.25 cup lemon juice
• 1 pound asparagus (trimmed)
• 1 cup quinoa (rinsed)
• 2 cup vegetable broth (no-salt-added)

Instructions

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius). Slice chicken breasts horizontally to create thinner cutlets (approximately 1/2 inch thick).
2. In a medium bowl, combine 1 tablespoon olive oil, minced garlic, dried oregano, dried thyme, 1/4 teaspoon black pepper, and lemon zest. Add chicken cutlets and toss to coat evenly. Let marinate for at least 10 minutes while preparing other ingredients.
3. On a large baking sheet, toss trimmed asparagus with remaining 1 tablespoon olive oil, lemon juice, and remaining 1/4 teaspoon black pepper. Spread in a single layer.
4. Roast asparagus in the preheated oven for 10-12 minutes, or until tender-crisp.
5. While asparagus roasts, cook quinoa. In a medium saucepan, combine rinsed quinoa and no-salt-added vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. Fluff with a fork.
6. Heat a large non-stick skillet over medium-high heat. Add chicken cutlets in a single layer (cook in batches if necessary). Cook for 3-4 minutes per side, or until internal temperature reaches 165 degrees Fahrenheit (74 degrees Celsius) and chicken is lightly browned.
7. Serve the cooked chicken alongside roasted asparagus and quinoa.

Notes

You can prep the chicken marinade and trim the asparagus ahead of time for even quicker weeknight cooking. Leftovers can be enjoyed cold in salads the next day.

Nutrition (per serving)

• Calories: 402
• Protein: 51.5 g
• Carbohydrates: 31.9 g
• Fat: 10.1 g
• Fiber: 9.2 g
• Sodium: 125 mg
• Saturated Fat: 2.2 g
• Sugar: 2.1 g
• Cholesterol: 128 mg