The 30-Minute DASH Diet Chicken Recipe That Will Save Your Weeknights

I get emails all the time, but one question pops up more than any other: “How in the world do you stick to the DASH diet on a crazy busy weeknight?” I get it. It’s 6 PM, you’re exhausted, and the thought of cooking something healthy from scratch feels impossible. The temptation to order takeout is real.

For those nights, you need a hero. You need a meal that’s fast, ridiculously flavorful, and won’t derail your health goals. This is that meal. After years of following this lifestyle, I can tell you that this bright, zesty lemon dill chicken is the dash diet chicken recipe that saves me time and time again. It’s proof that you don’t have to choose between a quick meal and a heart-healthy one.

Say Goodbye to Boring Weeknight Dinners

This isn’t just another healthy recipe; it’s a lifeline for your busiest days. It’s designed to deliver maximum flavor with minimum fuss, making it a true staple in my kitchen.

Here’s why you’re going to fall in love with this dash diet chicken recipe:

• Ready in 30 Minutes: From prep to plate, this entire meal comes together in half an hour. That’s less time than it takes to wait for delivery!
• Bursting with Fresh Flavor: People always ask me, how do you make chicken flavorful without salt? This is how! We build layers of incredible taste with zesty lemon, fresh dill, aromatic garlic, and a briny pop from capers.
• A True One-Pan Wonder: Everything cooks in a single skillet, which means cleanup is an absolute breeze. More time for you to relax after dinner is always a win.

Unlock Even More Free Time with Meal Prep

Want to make your weeknight even easier? A little prep on Sunday can turn this 30-minute meal into a 15-minute one.

Here’s your 10-minute prep plan:

1. Chop Your Veggies: Chop the shallot, garlic, and asparagus. Store them in an airtight container in the fridge.
2. Cut the Chicken: Cut your chicken breasts into bite-sized pieces so they’re ready to go.
3. Mix the Sauce Base: In a small jar, combine the no-salt-added broth, lemon juice, and zest. Just give it a shake before using.

When you have these components ready, making this low sodium chicken and asparagus recipe is as simple as tossing everything into the skillet.

Get Your Questions Answered

So, what makes this a good dinner for the DASH diet?

This meal is a perfect example of the DASH diet principles in action. It’s incredibly low in sodium (just 164mg!) and saturated fat. Plus, it’s packed with lean protein from the chicken and nutrients from the asparagus. It answers the question of what is a good dinner for the dash diet with a delicious, resounding “This is!”

Can I use other vegetables?

Absolutely! This dash diet chicken skillet is very forgiving. If you don’t have asparagus, fresh green beans or even broccoli florets would work beautifully. Just adjust the cooking time slightly to ensure they’re tender-crisp.

Alright, let’s get cooking! I can’t wait for you to try this and see just how vibrant and delicious a quick weeknight meal can be.

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Bright Lemon Dill Chicken and Asparagus Skillet

A vibrant, one-pan meal ready in under 30 minutes. Juicy chicken and crisp asparagus are tossed in a bright, savory lemon-dill sauce for a refreshingly simple dinner. This recipe is heart-healthy and packed with fresh flavor, making it a perfect weeknight staple.

Course Main Course

Cuisine New American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 246kcal

Ingredients

• 1½ tbsp extra virgin olive oil divided (22 mL)
• 1 tbsp arrowroot powder or cornstarch 8 g
• ½ tsp coarse black pepper 1 g
• ¼ tsp red pepper flakes optional, for gentle warmth
• 2 lbs boneless skinless chicken breasts, trimmed and cut into bite-sized pieces (907 g)
• 1½ lbs fresh asparagus tough ends snapped off, cut into 1- to 2-inch segments (680 g)
• 1 large lemon zested and juiced (yields approx. ¼ cup or 60 mL juice)
• 1 large shallot finely chopped
• 8 cloves garlic minced
• ¼ cup fresh dill chopped, plus more for garnish (10 g)
• 1 cup no-salt-added vegetable broth 240 mL
• 3 tbsp water 45 mL
• 2 tbsp capers thoroughly rinsed (18 g)

Instructions

• Prepare Components: In a small bowl, whisk together the arrowroot powder and 3 tablespoons of cool water to form a smooth slurry; set aside. In a separate bowl, combine the no-salt-added vegetable broth, lemon juice, and lemon zest. On a cutting board, pat the chicken pieces dry with a paper towel and season them evenly with the coarse black pepper.
• Sear the Chicken: Place a large skillet over medium-high heat and add 1 tablespoon of olive oil. Once the oil shimmers, carefully add the seasoned chicken to the pan in a single layer, working in two batches if necessary to avoid crowding. Sear for 2–3 minutes per side until deeply golden but not fully cooked. Transfer the seared chicken to a clean plate.
• Sauté the Vegetables: Reduce the heat to medium. Add the remaining ½ tablespoon of olive oil to the same pan. Add the shallot and cook for 2 minutes until softened. Add the asparagus pieces and sauté for 5–6 minutes, until vibrant green and tender-crisp. Stir in the minced garlic and optional red pepper flakes, cooking for another 60 seconds until fragrant.
• Build the Pan Sauce: Pour the broth and lemon mixture into the pan. As it comes to a boil, use a wooden spoon to scrape up any flavorful browned bits from the bottom. Stir in the thoroughly rinsed capers.
• Simmer and Combine: Return the seared chicken and any accumulated juices to the skillet. Reduce the heat to maintain a steady simmer. Cook, stirring occasionally, for 5–7 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
• Thicken and Garnish: Give the arrowroot slurry a quick re-whisk and pour it into the simmering sauce. Stir constantly for about 1 minute as the sauce thickens. Remove the pan from the heat and stir in the fresh dill. Garnish with an extra sprinkle of dill and serve immediately.

Notes

• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.
• Ingredient Swaps: Boneless, skinless chicken thighs can be used for a richer flavor; simply increase the simmering time slightly. If you don't have dill, fresh parsley is a great substitute.

Nutrition Facts (Per Serving)

• Serving Size: approx. $1½\text{ cups}$ ($285\text{ g}$)
• Calories: $246\text{ kcal}$
• Protein: $38\text{ g}$
• Total Fat: $7\text{ g}$
• Saturated Fat: $1\text{ g}$
• Carbohydrates: $11\text{ g}$
• Fiber: $3\text{ g}$
• Total Sugars: $4\text{ g}$
• Added Sugars: $0\text{ g}$
• Sodium: $164\text{ mg}$
• Cholesterol: $129\text{ mg}$

Concluding Thoughts

I hope this easy dash diet chicken recipe proves that you can conquer your weeknights and enjoy incredible food without spending hours in the kitchen. Having delicious, reliable meals like this in your back pocket is the real secret to sticking with a heart-healthy lifestyle for the long run.

If you loved this recipe, I know you’ll also enjoy my One-Pan Lemon Herb Salmon and Veggies next!