NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken breast

1 cup Asparagus

0.5 cup Cooked white rice

0.75 tbsp Extra virgin olive oil

1 tbsp Lemon juice

1 clove Garlic

0.25 tsp Dried thyme

0.25 tsp Sea salt

0.25 tsp Black pepper

PREPARATION

• 1

  Preheat your oven to 400°F and line a small baking sheet with parchment paper.

• 2

  Trim the woody ends from the asparagus spears and place them on the baking sheet, tossing with 0.25 tablespoons of olive oil and a pinch of salt and pepper.

• 3

  Roast the asparagus for 12 to 15 minutes until they are tender and slightly charred at the tips.

• 4

  While the vegetables roast, season the chicken breast on both sides with the sea salt, black pepper, and dried thyme.

• 5

  Heat the remaining 0.5 tablespoons of olive oil in a stainless steel or cast iron skillet over medium-high heat.

• 6

  Place the chicken in the hot skillet and sear for 5 to 7 minutes per side, or until the internal temperature reaches 165°F and the exterior is golden brown.

• 7

  Reduce the skillet heat to low, add the minced garlic and lemon juice, and use a spoon to baste the chicken with the pan juices for 60 seconds.

• 8

  Plate the warm cooked white rice and top it with the lemon-herb chicken and the roasted asparagus spears.