One-Pan Chicken and Asparagus Skillet Dinner

• porciones: 4 servings
• tiempo activo: 10 minutes
• tiempo total: 25 minutes

Ingredientes

1 1/2 pounds chicken breast (2 to 3 large chicken breasts)

Kosher salt

Black pepper

1 tablespoon homemade Italian seasoning (or quality store bought)

1 teaspoon sweet paprika

1/2 cup all purpose flour, (or more as needed)

Extra virgin olive oil

1 pound fresh asparagus, (hard end trimmed, cut on the diagonal into 2-inch pieces)

4 garlic cloves, (minced)

1/2 cup white wine

1 lemon, (juiced)

1/2 cup homemade chicken broth (or low sodium store bought)

Instrucciones

Turn the chicken breasts into thinner cutlets. Place each chicken breast half on a cutting board. Place your non-dominant hand on top of the chicken to keep it from moving. Using a good chef’s knife, carefully slice the chicken horizontally down the middle so that you end up with two thinner chicken cutlets. (If the chicken is still uneven, you can pound it briefly until you have cutlets that are about 1/4-inch thick).

Season the chicken. Season the chicken on both sides with the Italian seasoning, sweet paprika, and a big pinch of salt and pepper.

Coat the chicken in flour. Place the flour in a shallow dish. Turn the chicken in the flour to lightly coat on both sides. Give it a gentle shake to remove excess and set aside for now.

Sauté the asparagus. In a large pan with a lid, heat about 2 tablespoons olive oil over medium-high until shimmering. Add the asparagus and season with a big pinch of salt and pepper. Sauté, tossing occasionally, until just tender, 3 to 5 minutes. Use a pair of tongs to transfer the asparagus to a plate for now.

Pan-sear the chicken. To the same pan over medium-high, add a drizzle more olive oil. When it’s fully shimmering, add the chicken and sear until golden. Flip and sear until the other side is golden, about 3 minutes per side.

Make the sauce. Add the garlic and push it around until fragrant, about 30 seconds. Add the white wine and allow it to reduce by about half, then add the lemon juice and chicken broth.

Simmer. Turn the heat down to low and cover the pan. Cook for about 7 to 8 minutes, or until the chicken is cooked through with its internal temperature registering at 165°F. A couple of minutes before you turn the heat off, tuck the asparagus in between the chicken pieces to allow it to warm through. Serve immediately.

Nutrición

• Calorías: 212.6 kcal
• Grasa Total: 3.4 g
• Grasa Saturada: 0.7 g
• Grasa No Saturada: 1.5 g
• Grasa Trans: 0.01 g
• Colesterol: 72.6 mg
• Sodio: 210.9 mg
• Carbohidratos Totales: 14.5 g
• Fibra Dietética: 2.5 g
• Azúcares Totales: 2.2 g
• Proteína: 27.6 g