Description
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.
Ingredients
Scale
- 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, 1½ cups or 285 g): Calories: 246 kcal | Protein: 38 g | Total Fat: 7 g (Saturated Fat: 1 g) | Total Carbs: 11 g (Fiber: 3 g, Sugars: 4 g, Added Sugars: 0 g) | Sodium: 164 mg | Cholesterol: 129 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 246