Chicken Breasts with Asparagus
Chicken Breasts with Asparagus - Simple, refined and quick
Healthy, because
Even smarter
Nutritional values
This delicious dish is packed with protein and contains just 6 grams net carbs, making it perfect for low-carb dieters. It's also an excellent source of fiber, folate, and vitamins A and C, thanks to the asparagus.
If you're not low-carb, serve this chicken with brown rice for added fiber. If you are, a simple arugula salad is a good side.
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 28.8 mg | (240 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 932 mg | (23 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 383 mg | |||
| Cholesterol | 119 mg |
Ingredients
- Ingredients
- 2 Chicken breasts (each about 6-7 oz)
- salt
- peppers
- 14 ozs Asparagus
- 1 Tbsp olive oil
- 4 ozs Cherry tomatoes
- 6 stalks Basil
- 3 ozs Vegetable broth
- ½ lemon
Kitchen utensils
Preparation steps
Rinse chicken breasts, pat dry with paper towels and season with salt and pepper.
In a lightly oiled grill pan, brown the chicken breasts on each side for 2 minutes. Place in a baking dish and bake in a preheated oven at 350°F/convection 300°F for 8-10 minutes.
Meanwhile, rinse asparagus and cut off the ends. Peel the lower third of the asparagus spears and cut diagonally into approximately 1-inch long pieces.
Heat oil in a non-stick pan over medium heat and cook asparagus for 3-4 minutes.
Rinse and halve tomatoes. Rinse basil, shake dry and pluck leaves from stems.
Add tomatoes and broth to the cooked asparagus. Season with salt and pepper and cook for an additional 2 minutes.
Remove cooked chicken breasts from the baking dish and thinly slice into strips. Squeeze half lemon and sprinkle 2 tablespoons of lemon juice over the chicken breast.
Add the basil leaves to the cooked asparagus and serve with the chicken breasts.
