Low-Carb Dinner

Lemon-Asparagus Chicken

5
Average: 5 (10 votes)
(10 votes)
Lemon-Asparagus Chicken

Lemon-Asparagus Chicken - The perfect start to the asparagus season! Photo: Jan Schümann

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious, simple dish contains tons of high-quality lean protein as well as folic acid from the asparagus, a water-soluble vitamin which helps support blood formation and cell renewal, among other things.

You can also use white asparagus in this dish. Just remember they'll need about 3-4 minutes more cooking time than standard green asparagus. 

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein43 g(44 %)
Fat12 g(10 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7 mg(58 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin27.6 mg(230 %)
Vitamin B₆1 mg(71 %)
Folate296.3 μg(99 %)
Pantothenic acid3.1 mg(52 %)
Biotin10 μg(22 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C64.3 mg(68 %)
Potassium1,033.4 mg(26 %)
Calcium106.4 mg(11 %)
Magnesium114.9 mg(38 %)
Iron4.2 mg(28 %)
Iodine19.3 μg(10 %)
Zinc3.3 mg(41 %)
Saturated fatty acids2 g
Uric acid348.7 mg
Cholesterol93.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1
10 ounces
Chicken breast (2 chicken breast fillets)
2 tablespoons
2 tablespoons
1 teaspoon
2
1 teaspoon
3 ounces
¼ bunch
fresh Fresh herbs (e.g. parsley or chervil)

Preparation steps

1.

Wash lemon with hot water, dab dry and cut in half. Squeeze the juice of one half and grate the peel. Cut the other half into slices.

2.

Rinse chicken breast fillets under cold water, dab dry and cut in half horizontally. Season with salt, pepper and paprika powder and turn in flour.

3.

Heat 1 tablespoon of olive oil in a frying pan. Fry the meat in it at medium heat for 4-5 minutes on each side. Meanwhile, add the lemon slices. Remove the chicken and lemon and set aside.

4.

In the meantime, wash the asparagus, dab dry and cut off the woody ends. Cut the asparagus into pieces about 4-5 cm long. Peel garlic and chop finely.

5.

Heat the remaining oil in the same pan. Fry the garlic and asparagus pieces for 3-4 minutes at medium heat.

6.

Add lemon juice, lemon grated, mustard and stock, mix well and bring to the boil briefly. Reduce heat, put chicken breast fillet and lemon slices back into the pan and let it simmer briefly. Season to taste with salt and pepper.

7.

Wash herbs, shake dry and chop coarsely. Sprinkle over the lemon and asparagus chicken before serving.