Pan-Seared Lemon Chicken & Asparagus

Name: Pan-Seared Lemon Chicken & Asparagus
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 pound chicken breast (boneless, skinless); 1 tablespoon olive oil; 0.5 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 1 pound asparagus (tough ends trimmed); 2 clove garlic (minced); 0.5 cup chicken broth; 1 lemon (juiced and zested); 0.25 cup fresh parsley (chopped); 1 cup quinoa (uncooked); 2 cup water

Tender chicken breasts pan-seared to perfection with fresh asparagus spears, brightened with a lemon-garlic sauce. Served with fluffy quinoa for a complete and healthy meal.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 4
Cuisine: American
Difficulty: Easy
Cost: $2.83/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

1 pound chicken breast (boneless, skinless)
1 tablespoon olive oil
0.5 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
1 pound asparagus (tough ends trimmed)
2 clove garlic (minced)
0.5 cup chicken broth
1 lemon (juiced and zested)
0.25 cup fresh parsley (chopped)
1 cup quinoa (uncooked)
2 cup water

Instructions

Cook the quinoa: Rinse 1 cup of uncooked quinoa thoroughly under cold water. Combine quinoa and 2 cups of water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
Season the chicken: Pat chicken breasts dry with paper towels. Season both sides with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Sear chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken breasts and cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature reaches 165°F). Remove chicken from skillet and set aside on a plate, tented with foil to keep warm.
Cook asparagus: Add asparagus to the same skillet, adding a splash more olive oil if needed. Cook for 3-5 minutes, stirring occasionally, until tender-crisp. Season with remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper.
Prepare sauce: Add minced garlic to the skillet and cook for 30 seconds until fragrant. Pour in 1/2 cup chicken broth and the lemon juice. Bring to a simmer, scraping up any browned bits from the bottom of the pan. Cook for 2-3 minutes until sauce slightly reduces.
Finish and serve: Return chicken to the skillet to coat in the sauce. Stir in chopped fresh parsley and lemon zest. Serve chicken and asparagus immediately with the cooked quinoa.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. A sprinkle of red pepper flakes can be added to the sauce for a touch of heat.

Nutrition (per serving)

Calories: 360
Protein: 37.5 g
Carbohydrates: 26.3 g
Fat: 11.2 g
Fiber: 4.1 g
Sodium: 650 mg
Saturated Fat: 2.1 g
Sugar: 2.2 g
Cholesterol: 95 mg