One-Pan Lemon Garlic Chicken and Asparagus: Quick and Healthy Weeknight Dinner

Are you looking for a quick, easy, and healthy dinner option that doesn’t compromise on flavor? Look no further than this mouthwatering One-Pan Lemon Garlic Chicken and Asparagus recipe. This dish combines tender chicken, crisp asparagus, and a zesty lemon garlic sauce, all cooked in a single pan for minimal cleanup. Perfect for busy weeknights or a relaxing weekend dinner, this recipe is sure to become a family favorite.

Why You’ll Love This Recipe

1. Simplicity: With just one pan to clean, this recipe is a dream for those who dread post-dinner cleanup.
2. Nutritious: Packed with lean protein and vegetables, this meal is as healthy as it is delicious.
3. Versatile: Easy to customize with your favorite herbs or vegetables.
4. Quick: Ready in under 30 minutes, it’s perfect for busy schedules.
5. Flavorful: The combination of lemon, garlic, and herbs creates a dish that’s bursting with flavor.

Ingredients

For 4 servings

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 1 pound fresh asparagus, trimmed
• 3 tablespoons olive oil, divided
• 4 cloves garlic, minced
• 2 lemons (1 juiced, 1 sliced)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chicken broth
• 2 tablespoons fresh parsley, chopped
• Optional: 1/4 cup grated Parmesan cheese

Step-by-Step Preparation

Prepare the Ingredients

Before you start cooking, it’s essential to have all your ingredients ready. This technique, known as “mise en place” in professional kitchens, will make the cooking process smoother and more enjoyable.

• Trim the woody ends off the asparagus spears.
• Mince the garlic cloves.
• Juice one lemon and slice the other.
• Chop the fresh parsley.
• Pat the chicken breasts dry with paper towels.

Season the Chicken

• In a small bowl, mix together the dried oregano, thyme, salt, and black pepper.
• Rub this seasoning mixture evenly over both sides of the chicken breasts.

Cook the Chicken

• Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
• Once the oil is hot, add the seasoned chicken breasts to the pan.
• Cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C).
• Remove the chicken from the pan and set aside on a plate. Cover with foil to keep warm.

Prepare the Asparagus

• In the same pan, add the remaining 1 tablespoon of olive oil.
• Add the minced garlic and sauté for about 30 seconds until fragrant.
• Add the asparagus to the pan and cook for 2-3 minutes, stirring occasionally.

Create the Sauce

• Pour in the chicken broth and lemon juice.
• Add the lemon slices to the pan.
• Bring the mixture to a simmer and cook for an additional 2-3 minutes until the asparagus is tender-crisp and the sauce has slightly reduced.

Combine and Serve

• Return the chicken to the pan, nestling it among the asparagus spears.
• Spoon some of the sauce over the chicken.
• Sprinkle fresh parsley over the dish.
• If using, sprinkle grated Parmesan cheese over the top.
• Serve hot, directly from the pan for a rustic presentation, or transfer to plates.

Tips for Perfect Results

1. Don’t overcook the chicken: Use a meat thermometer to ensure the chicken reaches 165°F (74°C) without overcooking, which can lead to dry meat.
2. Asparagus thickness matters: If your asparagus spears are particularly thick, you may need to cook them for an extra minute or two. Conversely, very thin spears may cook more quickly.
3. Customize the herbs: Feel free to experiment with different herb combinations. Rosemary, basil, or tarragon can all work well in this dish.
4. Make it creamy: For a richer sauce, try adding a splash of heavy cream or a dollop of crème fraîche at the end of cooking.
5. Zest it up: For extra lemon flavor, add the zest of one lemon to the sauce along with the juice.

Nutritional Information

This dish is an excellent source of lean protein, thanks to the chicken breast. It’s also low in carbohydrates and high in fiber, making it a good option for those watching their carb intake or following a low-carb diet.

The asparagus provides a good amount of fiber, vitamins, and minerals, particularly folate, vitamin K, and vitamin C. These nutrients support various bodily functions, including immune health, blood clotting, and cell growth.

The use of olive oil adds heart-healthy monounsaturated fats to the dish, which can help reduce bad cholesterol levels and lower the risk of heart disease and stroke.

Variations and Substitutions

One of the best things about this recipe is its versatility. Here are some ways you can adapt it to suit your tastes or dietary needs:

1. Protein Options: While chicken breast is lean and healthy, you could substitute it with chicken thighs for a richer flavor, or even use fish like salmon or cod for a different twist.
2. Vegetable Variations: Not a fan of asparagus? Try this recipe with green beans, broccoli, or a mix of bell peppers and zucchini.
3. Herb Choices: Experiment with different herbs like rosemary, basil, or tarragon to create new flavor profiles.
4. Dairy-Free: Simply omit the Parmesan cheese, or use a dairy-free alternative if desired.
5. Spice it Up: Add a pinch of red pepper flakes or a dash of cayenne pepper for some heat.
6. Gluten-Free Option: This recipe is naturally gluten-free, but always check your chicken broth to ensure it’s gluten-free if this is a concern.

Serving Suggestions

While this one-pan meal is complete on its own, you might want to consider some complementary side dishes or serving ideas:

1. Grain Accompaniment: Serve over a bed of quinoa, brown rice, or cauliflower rice for a more substantial meal.
2. Crusty Bread: A slice of crusty bread is perfect for soaking up the delicious lemon garlic sauce.
3. Fresh Salad: A light mixed green salad can add freshness and contrast to the warm, savory main dish.
4. Lemon Wedges: Serve with additional lemon wedges on the side for those who enjoy an extra citrusy kick.

Storage and Reheating

If you have leftovers (though that’s rarely the case with this delicious meal!), here’s how to store and reheat them:

• Storage: Allow the dish to cool completely, then transfer to an airtight container. It will keep in the refrigerator for up to 3 days.
• Reheating: For best results, reheat in a skillet over medium heat. Add a splash of water or chicken broth to prevent the chicken from drying out. Heat until the chicken is warmed through and the asparagus is crisp-tender.
• Freezing: While you can freeze this dish, the texture of the asparagus may change upon thawing. If you plan to freeze, consider removing the asparagus and adding fresh asparagus when reheating.

This One-Pan Lemon Garlic Chicken and Asparagus recipe is a testament to the fact that healthy eating doesn’t have to be bland or complicated. With its vibrant flavors, nutritious ingredients, and easy preparation, it’s a dish that you’ll find yourself coming back to time and time again.

Whether you’re cooking for your family on a busy weeknight, preparing a romantic dinner for two, or just looking for a tasty way to eat more vegetables, this recipe fits the bill. Its combination of lean protein, nutrient-rich vegetables, and flavorful, light sauce makes it a balanced meal that you can feel good about eating and serving.

So why not give it a try tonight? Your taste buds – and your waistline – will thank you!