Lemon Asparagus Chicken
Lemon Asparagus Chicken - The perfect start to the asparagus season! Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 27.6 mg | (230 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 296.3 μg | (99 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 64.3 mg | (68 %) | ||
| Potassium | 1,033.4 mg | (26 %) | ||
| Calcium | 106.4 mg | (11 %) | ||
| Magnesium | 114.9 mg | (38 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 19.3 μg | (10 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 348.7 mg | |||
| Cholesterol | 93.1 mg |
Ingredients
- Ingredients
- 1 lemon
- 10 ozs Chicken breasts (boneless fillets)
- salt
- peppers
- ground paprika
- 2 Tbsps flour
- 2 Tbsps olive oil
- 8 ozs Asparagus
- 1 tsp White pepper
- 2 garlic cloves
- 1 tsp Mustard
- 3 ozs Vegetable broth
- ¼ bunch fresh Fresh herbs (e.g. parsley or chervil)
Preparation steps
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.
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.
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.
In the meantime, wash the asparagus, dab dry and cut off the woody ends. Cut the asparagus into pieces about 1-1.5" long. Peel garlic and chop finely.
Heat the remaining oil in the same pan. Fry the garlic and asparagus pieces for 3-4 minutes at medium heat.
Add lemon juice, grated lemon zest, mustard and stock. Mix well and bring to a brief boil. 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.
Wash herbs, shake dry and chop coarsely. Sprinkle over the lemon and asparagus chicken before serving.
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