Name: Pan-seared chicken with roasted asparagus
Prep time: 12 min
Cook time: 13 min
Total time: 25 min
Yield: 1 serving
Ingredients: 7 oz boneless skinless chicken breast, pounded to 3/4 inch thickness; 12 oz medium asparagus spears, trimmed; 1 tbsp olive oil; 3/4 tsp garlic powder; 1 1/2 tsp dried basil; 1 tsp salt; 1/2 tsp black pepper; 2 tsp lemon juice

Nutrition

Per serving

439 calories

Protein: 51g; 45% of calories
Carbs: 21g; 19% of calories
Fat: 18g; 36% of calories

Ingredients

8 items

Instructions

Prep 12 min · Cook 13 min

Preheat the oven to 400°F. On a half-sheet pan, toss the asparagus with half the olive oil, half the salt, and half the pepper. Roast for 10 to 12 minutes until tender and tips are slightly crisp.
While the asparagus roasts, season the chicken breast on both sides with the garlic powder, dried basil, and the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 4 minutes. Flip, then cook for 4 to 5 minutes more, lowering the heat to medium if the spices darken too quickly. Done when opaque in the center, 165°F.
Remove the chicken to a plate and tent with foil to rest for 5 minutes. Remove the asparagus from the oven and tent with foil if needed to stay warm. Slice the chicken, then squeeze the lemon juice over both the chicken and asparagus.

Nutrition

Ingredients

Instructions

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