Asparagus with Griddled Chicken
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 5 h.
Ready in
Calories:
343
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 36.5 μg | (61 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31.2 mg | (260 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 713 mg | (18 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 380 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- For chicken
- ¼ cup lemon juice
- ½ cup olive oil
- Sea salt (to taste)
- ground Black pepper (to taste)
- 2 cloves garlic cloves (peeled and minced)
- 1 small onion (minced)
- ¼ tsp thyme
- ¼ tsp Cumin
- 6 Chicken breasts (halves)
- For asparagus
- 16 ozs fresh Asparagus
- 2 Tbsps extra virgin olive oil
- 1 tsp fresh lemon juice
- salt (to taste)
- ground Black pepper (to taste)
Preparation steps
1.
For chicken:
2.
In a small glass bowl combine the first eight ingredients to create the marinade, whisking to blend.
3.
Place the chicken and the marinade in a one gallon resealable plastic storage bag. Squeeze bag to coat the chicken. Seal and refrigerate for at least 4 hours or overnight.
4.
Preheat grill to medium-high heat.
5.
Grill chicken for 8 to 10 minutes on each side, or until a meat thermometer inserted into the center of the breast registers 170º F.
6.
For asparagus:
7.
Cut off tough ends of asparagus and discard. Cut into 1 to 2 inch sections, slicing the asparagus on a diagonal.
8.
Fill a medium sized saucepan half way with water, bring to a boil. Add the asparagus and reduce heat slightly to a simmer. Boil the asparagus for 2 minutes. Drain the hot water. While the asparagus are still hot, toss them in a bowl with the olive oil and lemon juice. Salt and pepper to taste. Serve warm with chicken.
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