Your Recipe

Lemon Chicken with Asparagus

Ingredient Amount Calories
Lemon 130g 38kcal
Asparagus 268g 54kcal
Chicken broiler, raw, meat only boneless breast 453.6g 544kcal
Butter without salt 28g 201kcal
Honey 85g 258kcal
Wheat flour, white, all-purpose, unenriched 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.

Nutrition Facts
Portion Size 243 g | ml
Amount Per Portion 281
1178
kcal
kilojoules
% Daily Value *
Total Fat 8.9g 11%
Saturated Fat 6.4g 32%
Sodium 55mg 2%
Total Carbohydrate 25g 9%
Dietary Fiber 2.4g 9%
Sugar 20g
Protein 31g 62%
Vitamin D 0mcg 0%
Calcium 33mg 3%
Iron 2.2mg 12%
Potassium 574mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.972 mg 39%
Vitamin B6 1.013 mg 60%
Cobalamin [B12] 0.25 mcg 0%
Floate [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%
Betaine 8.701 mg 0%
Choline 107.483 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 24.8 g 9%
Sugars 19.5 g 39%
Dietary fiber 2.4 g 9%
Carbohydrate 23.1 g 0%
Net carbs 5.2g
Aminoacids
Nutrient Amount DV
Alanine 1.576 g 0%
Arginine 1.798 g 0%
Aspartic acid 2.759 g 0%
Cysteine 0.294 g 0%
Glutamic acid 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%
Methionine 0.69 g 0%
Phenylalanine 1.096 g 0%
Proline 0.909 g 0%
Serine 1.059 g 0%
Threonine 1.21 g 0%
Tryptophan 0.343 g 0%
Tyrosine 0.965 g 0%
Valine 1.413 g 0%
Minerals
Nutrient Amount DV
Calcium 33.47 mg 3%
Copper 0.2 mg 22%
Fluoride 1.68 mcg 0%
Iron 2.16 mg 12%
Magnesium 44.76 mg 11%
Manganese 0.16 mg 7%
Phosphorus 286.41 mg 23%
Potassium 573.95 mg 12%
Selenium 28.49 mcg 52%
Sodium 54.68 mg 2%
Zinc 1.21 mg 11%
Other
Nutrient Amount DV
Water 180.197 g 0%
Ash 1.739 g 0%