Pan Seared Chicken with Lemon Asparagus

Name: Pan Seared Chicken with Lemon Asparagus
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 7oz chicken breast; 2 tsp olive oil; 3/4 c trimmed and julienned asparagus; 1/4 c onion julienned; Sea salt; 1/2 tsp Onion powder; 1/4 tsp Garlic powder; Lemon pepper

6 steps

Prep:5minCook:25min

Updated at: Thu, 17 Aug 2023 13:23:06 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories374.9 kcal (19%)

Total Fat23.1 g (33%)

Carbs8.8 g (3%)

Sugars3.5 g (4%)

Protein33.2 g (66%)

Sodium1121.5 mg (56%)

Fiber3 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

7 ozchicken breast

2 tspolive oil

¾ casparagus

trimmed and julienned

¼ conion

julienned

sea salt

½ tsponion powder

¼ tspgarlic powder

lemon pepper

Instructions

Step 1

Preheat oven to 350°F

Step 2

Drizzle chicken breast with olive oil and season with sea salt, garlic powder, and onion powder.

Step 3

Pan sear chicken on med heat until nicely browned.

Step 4

Remove from pan and finish cooking in oven. (roughly 15 minutes)

Step 5

While chicken is finishing, saute asparagus with sea salt and lemon pepper in the same pan used to sear meat. Add a splash of hot water to help get fond from pan.

Step 6

When asparagus is a vibrant green and chicken has reached an internal temperature of 165°F, plate and enjoy!