Are you craving delicious Italian food but worried about the calories? Say goodbye to guilt and hello to this light, flavorful, and healthy Lemon Herb Baked Chicken with Asparagus! This recipe is perfect for those looking for easy recipes and quick dinner ideas that won't derail your weight loss goals. It’s a fantastic example of homemade cooking at its best, offering a delicious dish packed with nutrients and surprisingly low in calories. Get ready to enjoy the best recipes without compromising on taste or your health!
Ingredients:
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 bunch asparagus, trimmed
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon dried Italian herbs (oregano, basil, thyme)
- Salt and freshly ground black pepper to taste
Instructions:
Step 1: Prep the Chicken: Preheat your oven to 400°F (200°C). Pat the chicken breasts dry with paper towels. This helps them brown nicely.
Step 2: Marinate (Optional but Recommended): In a small bowl, whisk together the olive oil, minced garlic, Italian herbs, salt, and pepper. Place the chicken breasts in a baking dish and pour the marinade over them, ensuring they're coated evenly. Let them marinate for at least 15 minutes (or longer in the refrigerator for even more flavor).
Step 3: Arrange and Bake: Arrange the asparagus spears around the chicken breasts in the baking dish. Tuck lemon slices between the chicken and asparagus.
Step 4: Baking Time: Bake for 25-30 minutes, or until the chicken is cooked through and the asparagus is tender-crisp. The internal temperature of the chicken should reach 165°F (74°C).
Step 5: Serve: Serve immediately. This dish is wonderful on its own, but you can also pair it with a side of quinoa or a small portion of whole-wheat pasta for a more complete meal.
Cooking Tips for Perfect Results:
- Don't overcrowd the baking dish: This ensures even cooking and browning. If necessary, use two baking dishes.
- Check for doneness: Use a meat thermometer to ensure the chicken is cooked through to prevent undercooking.
- Adjust seasoning to your taste: Feel free to add more or less herbs and spices depending on your preference. A pinch of red pepper flakes adds a nice kick!
Variations:
- Add vegetables: Feel free to add other vegetables like bell peppers, zucchini, or cherry tomatoes to the baking dish.
- Different herbs: Experiment with different herbs like rosemary or parsley.
- Citrus twist: Use different citrus fruits like orange or grapefruit instead of lemon.
Nutritional Information (per serving, approximate):
This recipe provides a healthy and balanced meal, low in fat and high in protein. The exact nutritional information will vary depending on the specific ingredients used and serving size. However, a rough estimate per serving would be:
- Calories: Approximately 250-300
- Protein: Approximately 30-35 grams
- Fat: Approximately 10-12 grams
- Carbohydrates: Approximately 5-7 grams
This delicious and healthy Lemon Herb Baked Chicken with Asparagus is a perfect example of how easy it is to create satisfying and weight-loss-friendly Italian-inspired meals. It's a testament to the fact that healthy eating doesn't have to be boring! Enjoy this quick dinner idea, and remember to adapt it to your preferences and dietary needs. Bon appétit!