ONE PAN LEMON CHICKEN WITH ASPARAGUS #diet #glutenfree

ONE PAN LEMON CHICKEN WITH ASPARAGUS #diet #glutenfree

I realize the amount you all like simple chicken dishes so I needed to impart another yet this opportunity to lemon and asparagus as the fundamental stars. It just feels so particularly like a spring time supper to me – it must be finished!

The strategy here is sufficiently straightforward: coat your chicken in light flour player. You can utilize an ordinary gluten free flour or custard/arrowroot in case you're searching for a grain free, paleo alternative that is additionally Whole30 consistent.

After you darker the chicken on the two sides, you rapidly braise the asparagus in the skillet alongside a little garlic, stock, lemon juice and mustard. When the sauce lessens down you basically add the chicken back to the container, sprinkle with some parsley for included freshness and you're finished! All done in under 30 minutes and in one container.

Serve the lemon chicken and asparagus over a bed of rice/cauliflower rice to douse up all the saucy goodness and appreciate! Brilliant and punchy lemon garlic flavors with a tart, mustard chomp – what's not to adore? Furthermore, with negligible tidy up as well!

Also Try Our Recipe : Mexican Cauliflower Fried Rice {Paleo, Whole30, Keto}

ONE PAN LEMON CHICKEN WITH ASPARAGUS #diet #glutenfree

INGREDIENTS

  • 4 chicken breasts, boneless, skinless
  • 1/4 cup tapioca flour for paleo or plain gluten free flour
  • 2 tablespoons olive oil
  • 3/4 teaspoon sea salt, plus more for seasoning
  • 1/2 teaspoon ground black pepper, plus more for seasoning
  • 1 pound asparagus stalks, ends trimmed and then cut in half
  • 2 cloves garlic, crushed
  • 3 tablespoons fresh lemon juice
  • 1/2 zest of lemon
  • 1 tablespoon dijon mustard
  • 1 cup chicken stock, aim for a lower sodium stock
  • 1 tablespoon fresh parsley, roughly chopped + more for garnishing

INSTRUCTIONS

  1. Place the chicken breasts between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. If your breasts are extra thick you can also just cut/slice them in half. 
  2. Place the flour, salt & pepper in a shallow dish and gently toss the chicken breasts to coat in flour. 
  3. In a large skillet add 1 tablespoon of olive oil and bring to a medium high heat. When the oil is hot add the chicken to the skillet and cook each side for about 5 minutes or until golden and cooked through. Once cooked remove the chicken and place on a paper towel lined plate. Set aside while you cook the asparagus. 
  4. Add the remaining 1 tablespoon olive oil in the skillet. Add the asparagus stalks and sauté for a minute. Add the garlic and sauté another minute longer until fragrant. 
  5. In a small bowl or cup whisk together the lemon juice and mustard until fully mixed. Pour into the skillet with the asparagus along with the chicken stock and the zest. Bring the liquid to a boil and then reduce down to a simmer. Cover and let cook another 3-4 minutes or until the asparagus is tender. 
  6. Stir in the parsley and then add the chicken back to the pan and rotate the breasts to coat in the liquids. Taste the sauce and season with more salt & pepper as needed. 

For more detail : bit.ly/2FBvSDY

Read More Our Recipe : EASY SPINACH RICOTTA PASTA

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