Your Recipe

Lemon Chicken with Asparagus

Ingrédient Quantité Calories
Citron 130g 38kcal
Asperges 268g 54kcal
Chicken broiler, raw, meat only boneless breast 453.6g 544kcal
Beurre sans sel 28g 201kcal
Miel 85g 258kcal
Farine de blé, blanche, tout usage, non enrichie 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.

Valeurs nutritives
Taille des portions 243 g | ml
Quantité par portion 281
1178
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.9g 11%
Gras saturés 6.4g 32%
Sodium 55mg 2%
Total des glucides 25g 9%
Fibres alimentaires 2.4g 9%
Sucre 20g
Protéine 31g 62%
Vitamine D 0mcg 0%
Calcium 33mg 3%
Fer 2.2mg 12%
Potassium 574mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 83.871 mcg 9%
Thiamine [B1] 0.218 mg 18%
Riboflavine [B2] 0.313 mg 24%
Niacine [B3] 11.629 mg 73%
Acide pantothénique [B5] 1.972 mg 39%
Vitamine B6 1.013 mg 60%
Cobalamine [B12] 0.25 mcg 0%
Floate [B9] 49.809 mcg 0%
Vitamine C 21.083 mg 23%
Vitamine D 0 mcg 0%
Vitamine E 1.605 mg 11%
Vitamine K 37.894 mcg 32%
Bétaïne 8.701 mg 0%
Choline 107.483 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 24.8 g 9%
Sugars 19.5 g 39%
Fibres alimentaires 2.4 g 9%
Carbohydrate 23.1 g 0%
Glucides nets 5.2g
acides aminés
nutriment Quantité DV
Alanine 1.576 g 0%
Arginine 1.798 g 0%
Acide aspartique 2.759 g 0%
Cystéine 0.294 g 0%
Acide glutamique 4.026 g 0%
Glycine 1.166 g 0%
Histidine 0.991 g 0%
Isoleucine 1.315 g 0%
Leucine 2.219 g 0%
Lysine 2.534 g 0%
Méthionine 0.69 g 0%
Phénylalanine 1.096 g 0%
Proline 0.909 g 0%
Sérine 1.059 g 0%
Thréonine 1.21 g 0%
Tryptophane 0.343 g 0%
Tyrosine 0.965 g 0%
Valine 1.413 g 0%
Minéraux
nutriment Quantité DV
Calcium 33.47 mg 3%
Cuivre 0.2 mg 22%
Fluorure 1.68 mcg 0%
Fer 2.16 mg 12%
Magnésium 44.76 mg 11%
Manganèse 0.16 mg 7%
Phosphore 286.41 mg 23%
Potassium 573.95 mg 12%
Sélénium 28.49 mcg 52%
Sodium 54.68 mg 2%
Zinc 1.21 mg 11%
autres
nutriment Quantité DV
Eau 180.197 g 0%
Cendres 1.739 g 0%