EatSmarter exclusive recipe

Chicken Breasts with Asparagus

and Basil
4.625
Average: 4.6 (16 votes)
(16 votes)
Chicken Breasts with Asparagus

Chicken Breasts with Asparagus - Simple, refined and quick

share Share
print
bookmark_border Copy URL
Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
279
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie279 kcal(13 %)
Protein46 g(47 %)
Fat7 g(6 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin28.8 mg(240 %)
Vitamin B₆1.1 mg(79 %)
Folate116 μg(39 %)
Pantothenic acid2.5 mg(42 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C29 mg(31 %)
Potassium932 mg(23 %)
Calcium92 mg(9 %)
Magnesium80 mg(27 %)
Iron2.3 mg(15 %)
Iodine14 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids1.2 g
Uric acid383 mg
Cholesterol119 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
Chicken breasts (each about 6-7 oz)
14 ounces
1 tablespoon
4 ounces
6 sprigs
3 ounces
½
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Paper towel, 1 Measuring cups, 1 Grill pan, 1 large Non-stick pan, 1 Peeler, 1 Slotted spatula, 1 Citrus juicer, 1 Casserole dish

Preparation steps

1.
Chicken Breasts with Asparagus preparation step 1

Rinse chicken breasts, pat dry with paper towels and season with salt and pepper.

2.
Chicken Breasts with Asparagus preparation step 2

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. 

3.
Chicken Breasts with Asparagus preparation step 3

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. 

4.
Chicken Breasts with Asparagus preparation step 4

Heat oil in a non-stick pan over medium heat and cook asparagus for 3-4 minutes.

5.
Chicken Breasts with Asparagus preparation step 5

Rinse and halve tomatoes. Rinse basil, shake dry and pluck leaves from stems. 

6.
Chicken Breasts with Asparagus preparation step 6

Add tomatoes and broth to the cooked asparagus. Season with salt and pepper and cook for an additional 2 minutes. 

7.
Chicken Breasts with Asparagus preparation step 7

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. 

8.
Chicken Breasts with Asparagus preparation step 8

Add the basil leaves to the cooked asparagus and serve with the chicken breasts.