Your Recipe

Lemon Chicken with Asparagus

Zutat  Menge  Kalorien 
Zitrone 130g 38kcal
Spargel 268g 54kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 453.6g 544kcal
Butter ohne Salz 28g 201kcal
Honig 85g 258kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 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.

Nährwertangaben 
Portionsgröße  243 g | ml
Menge pro Portion  281
1178
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.9g 11%
Gesättigte Fettsäuren  6.4g 32%
Natrium 55mg 2%
Gesamte Kohlenhydrate  25g 9%
Ballaststoffe  2.4g 9%
Zucker  20g
Protein  31g 62%
Vitamin D 0mcg 0%
Kalzium 33mg 3%
Eisen  2.2mg 12%
Kalium 574mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.972 mg 39%
Vitamin B6 1.013 mg 60%
Cobalamin [B12] 0.25 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  24.8 g 9%
Sugars 19.5 g 39%
Ballaststoffe  2.4 g 9%
Carbohydrate 23.1 g 0%
Netto-Kohlenhydrate 5.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.576 g 0%
Arginin 1.798 g 0%
Asparaginsäure 2.759 g 0%
Cystein 0.294 g 0%
Glutaminsäure 4.026 g 0%
Glycin 1.166 g 0%
Histidin 0.991 g 0%
Isoleucin 1.315 g 0%
Leucin 2.219 g 0%
Lysin 2.534 g 0%
Methionin 0.69 g 0%
Phenylalanin 1.096 g 0%
Prolin 0.909 g 0%
Serin 1.059 g 0%
Threonin 1.21 g 0%
Tryptophan 0.343 g 0%
Tyrosin 0.965 g 0%
Valin 1.413 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 33.47 mg 3%
Kupfer 0.2 mg 22%
Fluorid 1.68 mcg 0%
Eisen  2.16 mg 12%
Magnesium 44.76 mg 11%
Mangan 0.16 mg 7%
Phosphor 286.41 mg 23%
Kalium 573.95 mg 12%
Selen 28.49 mcg 52%
Natrium 54.68 mg 2%
Zink 1.21 mg 11%
andere
Nährstoff Menge  DV
Wasser 180.197 g 0%
Asche 1.739 g 0%