Name: Pan-Seared Chicken with Asparagus and Avocado
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 5 oz chicken breast; 0.5 cup cooked white rice; 1 cup asparagus; 0.25 whole avocado; 1 tsp extra virgin olive oil; 0.25 tsp sea salt; 0.25 tsp black pepper; 0.25 tsp garlic powder; 1 tsp lemon juice

Nutrition

Per serving

444 calories

Protein: 39g; 34% of calories
Carbs: 40g; 35% of calories
Fat: 15g; 30% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 20 min

Pat the chicken breast dry with paper towels and season both sides evenly with sea salt, black pepper, and garlic powder.
Heat the extra virgin olive oil in a medium skillet over medium-high heat until the oil is shimmering.
Place the chicken in the skillet and sear for 7 minutes per side, or until the exterior is golden brown and the internal temperature reaches 165°F.
Transfer the chicken to a cutting board and allow it to rest for 5 minutes to ensure the meat stays juicy.
In the same skillet, add the asparagus spears and sauté for 5 minutes over medium heat until they are vibrant green and tender-crisp.
While the asparagus is cooking, gently reheat the pre-cooked white rice in a small saucepan or microwave until steaming.
Slice the rested chicken breast into thin strips and the avocado into wedges.
Plate the fluffy rice and top with the sliced chicken, sautéed asparagus, and avocado, then finish with a fresh squeeze of lemon juice.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes