Chicken Breasts with Asparagus
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Chicken Breasts with Asparagus preparation step 1 Chicken Breasts with Asparagus preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-1-514762.jpg)
Rinse chicken breasts, pat dry with paper towels and season with salt and pepper.
![Chicken Breasts with Asparagus preparation step 2 Chicken Breasts with Asparagus preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-2-514762.jpg)
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.
![Chicken Breasts with Asparagus preparation step 3 Chicken Breasts with Asparagus preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-3-514762.jpg)
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.
![Chicken Breasts with Asparagus preparation step 4 Chicken Breasts with Asparagus preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-4-514762.jpg)
Heat oil in a non-stick pan over medium heat and cook asparagus for 3-4 minutes.
![Chicken Breasts with Asparagus preparation step 5 Chicken Breasts with Asparagus preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-5-514762.jpg)
Rinse and halve tomatoes. Rinse basil, shake dry and pluck leaves from stems.
![Chicken Breasts with Asparagus preparation step 6 Chicken Breasts with Asparagus preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-6-514762.jpg)
Add tomatoes and broth to the cooked asparagus. Season with salt and pepper and cook for an additional 2 minutes.
![Chicken Breasts with Asparagus preparation step 7 Chicken Breasts with Asparagus preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-7-514762.jpg)
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.
![Chicken Breasts with Asparagus preparation step 8 Chicken Breasts with Asparagus preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/chicken-breasts-with-asparagus-preparation-step-8-514762.jpg)
Add the basil leaves to the cooked asparagus and serve with the chicken breasts.