Your Recipe

Lemon Chicken with Asparagus

Složka Množství Kalorie
Citrón 130g 38kcal
Chřest 268g 54kcal
Kuřecí brojler, syrové maso, vykostěná prsa 453.6g 544kcal
Máslo bez soli 28g 201kcal
Med 85g 258kcal
Pšeničná mouka, bílá, univerzální 8.5g 31kcal

Recipe Instructions:

INGREDIENTS
1 lb. boneless skinless chicken breasts
1/4 cup flour
1/2 teaspoon salt and pepper, to taste
2 tablespoons butter
1 teaspoon lemon pepper seasoning
1–2 cups chopped asparagus
2 lemons, sliced
2 tablespoons honey + 2 tablespoons butter (optional, see FAQ notes)
parsley for topping (optional)
INSTRUCTIONS
Chicken: Cover the chicken breasts with plastic wrap and pound until each pieces is about a 3/4 of an inch thick. (NOTE: If your chicken breasts are really thick,you can just cut them in half horizontally to make thinner pieces rather than pounding. Works like a charm.) Place the flour and salt and pepper in a shallow dish and gently toss each chicken breast in the dish to coat. Melt the butter in a large skillet over medium high heat; add the chicken and sauté 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.
Asparagus and Lemons: Add the chopped asparagus to the pan. Sauté for a few minutes until bright green and tender crisp. 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 butter. (NOTE: adding a tiny pat of butter in with the lemons also helps prevent sticking and promotes browning.) Remove the lemons from the pan and set aside.
Assembly: Layer all the ingredients back into the skillet – asparagus, chicken, and lemon slices on top.

nutriční údaje
Velikost porce 243 g | ml
Množství na porci 281
1178
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.9g 11%
Nasycené tuky 6.4g 32%
Sodík 55mg 2%
Sacharidy celkem 25g 9%
Vláknina 2.4g 9%
Cukr 20g
Bílkoviny 31g 62%
Vitamin D 0mcg 0%
Vápník 33mg 3%
Železo 2.2mg 12%
Draslík 574mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 83.871 mcg 9%
Thiamin [B1] 0.218 mg 18%
Riboflavin [B2] 0.313 mg 24%
Niacin [B3] 11.629 mg 73%
Kyselina pantotenová [B5] 1.972 mg 39%
Vitamin B6 1.013 mg 60%
Kobalamin [B12] 0.25 mcg 0%
Floát [B9] 49.809 mcg 0%
Vitamin C 21.083 mg 23%
Vitamin D 0 mcg 0%
Vitamin E 1.605 mg 11%
Vitamin K 37.894 mcg 32%
Betain 8.701 mg 0%
Cholin 107.483 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 24.8 g 9%
Sugars 19.5 g 39%
Vláknina 2.4 g 9%
Carbohydrate 23.1 g 0%
Čisté sacharidy 5.2g
aminokyseliny
živina Množství DV
Alanin 1.576 g 0%
Arginin 1.798 g 0%
Kyselina asparagová 2.759 g 0%
Cystein 0.294 g 0%
kyselina glutamová 4.026 g 0%
Glycin 1.166 g 0%
Histidin 0.991 g 0%
Izoleucin 1.315 g 0%
Leucin 2.219 g 0%
Lysin 2.534 g 0%
Metionin 0.69 g 0%
Fenylalanin 1.096 g 0%
Prolin 0.909 g 0%
Serin 1.059 g 0%
Treonin 1.21 g 0%
Tryptofan 0.343 g 0%
Tyrosin 0.965 g 0%
Valin 1.413 g 0%
Minerály
živina Množství DV
Vápník 33.47 mg 3%
Měď 0.2 mg 22%
Fluorid 1.68 mcg 0%
Železo 2.16 mg 12%
Hořčík 44.76 mg 11%
Mangan 0.16 mg 7%
Fosfor 286.41 mg 23%
Draslík 573.95 mg 12%
Selen 28.49 mcg 52%
Sodík 54.68 mg 2%
Zinek 1.21 mg 11%
další
živina Množství DV
Voda 180.197 g 0%
Popel 1.739 g 0%