Name: Pan-seared chicken with roasted asparagus
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 7 oz boneless skinless chicken breast, pounded to 3/4-inch thickness; 1 tbsp olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 9 oz medium asparagus spears, trimmed; 1/4 tsp garlic powder; 2 tsp lemon juice

Nutrition

Per serving

423 calories

Protein: 49g; 45% of calories
Carbs: 15g; 14% of calories
Fat: 19g; 41% of calories

Ingredients

7 items

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with half the olive oil, the garlic powder, and a pinch of the salt and pepper.
Roast the asparagus for 12 to 15 minutes until tender and slightly charred, checking for doneness at 10 minutes.
Two minutes after the asparagus goes in the oven, season the chicken with the remaining salt and pepper. Heat the remaining oil in a 12-inch skillet over medium-high heat. Cook the chicken for 2 minutes, flip, and cook for 2 minutes more to brown. Turn the heat to medium and cook for 4 to 5 minutes more until the thickest part is opaque. Done when opaque in the center, 165°F.
Remove the chicken from the heat and let it rest for 5 minutes. Drizzle the lemon juice over the chicken and the roasted asparagus before serving.

Nutrition

Ingredients

Instructions

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