Craving a delicious and easy Healthy Chicken Meal Prep? This Lemon Herb Roasted Chicken with Asparagus is a perfect choice, offering vibrant flavors and simple preparation. You’ll love how effortlessly this recipe fits into your healthy eating routine.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breasts or thighs for convenience.
- Lemon: Fresh lemon juice and zest are essential for bright flavor.
- Herbs: Dried Italian seasoning works well, or use fresh rosemary and thyme.
- Asparagus: Fresh asparagus spears are ideal.
Ingredients:
Main:
- 1.5 lbs boneless, skinless chicken breasts or thighs
- 1 lb fresh asparagus, tough ends trimmed
- 1 large lemon
Spices & Other:
- 2 tablespoons olive oil
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper to taste
How Much Time Will You Need?
Total Time: 40 minutes
Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 4
Calories per serving: Approximately 350-400 (varies based on chicken type and exact portion)
Tools Needed: Large baking sheet, mixing bowls
Step-by-Step Instructions:
1. Preheat Oven and Prepare Chicken.
Preheat your oven to 400°F (200°C). Pat your chicken dry with paper towels to ensure a crispy exterior. This helps the seasonings adhere better.
2. Season the Chicken.
In a medium bowl, toss the chicken with 1 tablespoon of olive oil, Italian seasoning, garlic powder, onion powder, salt, and pepper. Make sure each piece is well coated for maximum flavor.
3. Prepare the Asparagus.
In a separate bowl, toss the trimmed asparagus with the remaining 1 tablespoon of olive oil, salt, and pepper. You want them lightly coated and ready for roasting.
4. Arrange on Baking Sheet.
Place the seasoned chicken on one side of a large baking sheet. Arrange the seasoned asparagus on the other side, ensuring they are in a single layer. Don’t overcrowd the pan.
5. Roast to Perfection.
Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature 165°F/74°C) and the asparagus is tender-crisp. Halfway through cooking, you can gently flip the chicken and asparagus if desired.
6. Finish with Lemon.
Once cooked, remove the baking sheet from the oven. Squeeze the fresh lemon juice over the chicken and asparagus. You can also grate some lemon zest over the top for an extra burst of aroma.
Variation Ideas:
- Add More Veggies: Include bell peppers, zucchini, or cherry tomatoes on the baking sheet.
- Different Herbs: Experiment with fresh herbs like rosemary or thyme instead of dried Italian seasoning.
- Spicy Kick: A pinch of red pepper flakes adds a nice heat if you enjoy a little spice.
Storage Instructions:
Store any leftover Lemon Herb Roasted Chicken and Asparagus in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in the microwave or oven until heated through. This makes for excellent Healthy Chicken Meal Prep throughout the week.
Frequently Asked Questions (FAQ):
Can you use frozen chicken?
Yes, thaw frozen chicken completely before seasoning and cooking. Pat it very dry.
How do you know when the chicken is cooked?
Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C) at its thickest part.
Can you make this recipe ahead of time?
You can prep the chicken and asparagus with seasonings a day in advance and store them separately in the refrigerator.
What if you don’t have fresh asparagus?
You can use frozen asparagus, but add it to the baking sheet about 10-15 minutes into the cooking time to prevent it from becoming mushy.
Is this recipe gluten-free?
Yes, this Lemon Herb Roasted Chicken with Asparagus is naturally gluten-free.
What side dishes pair well with this meal?
Consider serving it with quinoa, brown rice, or a simple side salad for a complete Healthy Chicken Meal Prep.