One-Pan Chicken & Asparagus with Garlic Sauce

Simplify your dinner routine with this One-Pan Chicken & Asparagus with Garlic Sauce recipe, a flavorful and convenient option that make...

Simplify your dinner routine with this One-Pan Chicken & Asparagus with Garlic Sauce recipe, a flavorful and convenient option that makes meal prep a breeze. This dish combines juicy, pan-seared chicken thighs with fresh asparagus, all drenched in a rich, garlicky sauce that infuses each bite with mouthwatering flavor. The one-pan approach not only reduces cleanup but also ensures that the flavors meld together beautifully, making it an effortless way to enjoy a balanced and satisfying meal.

Feel free to mix and match to fit your tastes. Use pork chops, chicken breast, or white fish instead of chicken thighs. Sub out the asparagus for green beans, broccoli, or cauliflower. If you have some extra carb allotment, add in some sun-dried tomatoes for an extra kick of flavor! This meal works great for cooking in bulk, too – leftovers can be stored in an airtight container for up to 5 days.

Yields 3 servings of One-Pan Chicken & Asparagus with Garlic Sauce

The Preparation

24 ounce boneless, skinless chicken thighs
salt and pepper, to taste
2 teaspoon Italian seasoning
1 teaspoon onion powder
3 tablespoon butter
5 teaspoon garlic, minced
1/2 cup chicken stock
1 tablespoon lemon juice
1/2 cup heavy whipping cream
12 ounce asparagus, trimmed and chopped

The Execution

1. Gather and prep all of your ingredients.

2. Season chicken with salt, pepper, onion powder, and Italian seasoning on both sides.

3. In a pan over medium heat, add butter and garlic. Let garlic cook for 30 seconds until fragrant.

4. Once garlic is fragrant, add chicken and stir together. Sear chicken for 2-3 minutes on both sides.

5. Once chicken is seared, add in the broth, lemon juice, and cream. Lightly stir and bring to a boil.

6. Once liquid is boiling, reduce heat to medium-low and add in the asparagus. Season with additional salt and pepper if desired.

7. Allow asparagus to cook through while sauce reduces, stirring occasionally. About 8-10 minutes.

8. Serve while hot, scraping out any excess sauce from the pan. Enjoy!

This makes a total of 3 servings of One-Pan Chicken & Asparagus with Garlic Sauce. Each serving comes out to be 599 calories, 46.4g fats, 5.7g net carbs, and 42.9g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
24 ounce boneless, skinless chicken thighs	973	60.76	0	0	0	115.39
0 none salt and pepper	0	0	0	0	0	0
1 teaspoon onion powder	8	0.02	1.86	0.36	1.5	0.24
2 teaspoon italian seasoning	6	0.18	1.24	0.78	0.46	0.23
3 tablespoon butter	305	34.52	0.03	0	0.03	0.36
5 teaspoon fresh garlic	21	0.07	4.68	0.3	4.39	0.9
0.5 cup chicken broth	7	0.26	0.55	0	0.55	0.8
1 tablespoon lemon juice	3	0.02	0.85	0.11	0.75	0.08
0.5 cup heavy cream	405	42.84	3.21	0	3.21	3.33
12 ounce asparagus spears	68	0.41	13.2	7.14	6.06	7.48
Totals	1796	139.08	25.62	8.69	16.95	128.81
Per Serving (/3)	599	46.4	8.5	2.9	5.7	42.9