Lemon Chicken & Asparagus

Name: Lemon Chicken & Asparagus
Prep time: 30 min
Total time: 30 min
Cuisine: American
Ingredients: 1 lb. boneless skinless chicken breasts; 1/4 cup gluten free flour; 1/2 teaspoon salt, pepper to taste; 2 tablespoons olive oil or ghee; 2 teaspoon lemon pepper seasoning; 1-2 cups chopped asparagus; 2 lemons, sliced; parsley for topping (optional)

5 steps

Prep:30min

Nutritional Information (per serving): Calories:190 Fat: 16 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium: 125 mg Carbs: 16 g Fiber: 9 g Sugar: 0 g Protein: 27g

Updated at: Thu, 17 Aug 2023 03:36:07 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories955.4 kcal (48%)

Total Fat40.8 g (58%)

Carbs37.5 g (14%)

Sugars4.3 g (5%)

Protein106.9 g (214%)

Sodium2329.2 mg (116%)

Fiber6 g (21%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 lbboneless skinless chicken breasts

¼ cupgluten free flour

½ teaspoonsalt

to taste

pepper

2 tablespoonsolive oil

or ghee

2 teaspoonlemon pepper seasoning

1 cupsasparagus

for topping, optional

Instructions

Step 1

Cut chicken breasts in half horizontally to make them thinner pieces.

Step 2

Place the flour and salt and pepper in a shallow dish and gently toss each chicken breast in the dish to coat.

Step 3

Add olive oil or ghee to a large skillet over medium high heat; add the chicken and saute for 3-5 minutes on each side, until golden brown, sprinkling each side with the lemon pepper directly in the pan. When the chicken is golden brown and cooked through, transfer to a plate.

Step 4

Add the chopped asparagus to the pan. Saute for a few minutes until bright green and tender. Remove from the pan and set aside. Lay the lemon slices flat on the bottom of the pan and cook for a few minutes on each side without stirring so that they caramelize and pick up the browned bits left in the pan from the chicken and oil.

Step 5

Assemble the chopped veggies and lemon on the bottom and top it off with a chicken breast. Enjoy!