Spring chicken and asparagus (recipe)
| Spring chicken and asparagus (recipe) | |
|---|---|
| Name | Spring chicken and asparagus |
| Ingredients | Boneless skinless chicken breasts • Asparagus spears • Olive oil • Canola oil • Lemon juice • Dried basil • Dried thyme • Black pepper • Salt • Green onion • Cornstarch • Chicken broth |
| Cooktime (in hours) | 0.583333333 |
| Preptime (in hours) | 0.25 |
| Totaltime (in hours) | 0.833333333 |
| Keto friendliness | Keto friendly |
| Calories | 209.2 |
| Fat | 7.1 |
| Protein | 30.4 |
| Carbohydrate | 5.4 |
| Fiber | 1.8 |
| Net carbohydrates | 3.6 |
| Sugar | 1.4 |
| Saturated fat | 1.2 |
| Cholesterol (mg) | 68.4 |
| Sodium | 352.1 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Spring chicken and asparagus (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Recipe instructions
- Soak 5-10 toothpicks in water to cover.
- Flatten chicken breasts slightly - to about 1/4 inch thickness.
- Wrap each breast around 5 asparagus spears; secure with toothpicks.
- Place in a lightly greased 9x13x2 inch baking dish.
- In a small bowl whisk together the oil, lemon juice, basil, thyme, pepper and salt; pour over chicken/asparagus bundles.
- Cover asparagus tips with aluminum foil.
- Cover entire pan with aluminum foil and bakeat 350F for 15 minutes.
- Remove top aluminum foil covering (leave the covers on the asparagus tips).
- Sprinkle with green onions.
- Bake12-15 minutes longer or until the chicken juices run clear and asparagus is crisp-tender.
- Remove bundles to a serving platter and keep warm.
- In a saucepan, combine chicken broth and cornstarch until smooth; stir in pan juices.
- Bring to a boil; cook and stir for 2 minutes until thickened, stirring constantly.
- Remove toothpicks from bundles.
- Serve one bundle per plate topped with sauce.
Food tags
Very Low Carbs,
Spring chicken and asparagus (recipe) details
Time:
Prep Time in Hours and Mins:50M
"
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Contributors: Prab R. Tumpati, MD
