Dinner, High-Protein, Meal Planning & Recipes, Recipes

Spring Chicken & Asparagus Skillet

Published March 15, 2022
2 minute read

Published March 15, 2022
2 minute read

This easy one-dish meal offers the best of spring produce alongside chicken cutlets — verdant asparagus, creamy fingerling potatoes, nutty artichoke hearts, and peppy tarragon. To make prep simpler, we use frozen artichokes instead of fresh. They taste much closer to fresh artichokes than canned, but you can use those in a pinch.

Asparagus contains a special kind of fiber called lignan, which is non-digestible and instead feeds the healthy bacteria in your gut. Regular intake of lignan-rich foods has also been associated with better heart health and lower inflammation.

Active time: 20 minutes Total time: 34 minutes

Spring Chicken & Asparagus Skillet

Ingredients

1 cup (340g) fingerling potatoes, halved
2 tablespoons olive oil, divided
4 (4-ounce/113g) chicken breast cutlets
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 cup (96g) leeks, sliced
2 garlic cloves, minced
1/2 cup (118ml) unsalted chicken stock
2 cups (205g) asparagus, sliced into 2-inch (5cm) segments
1 cup (142g) frozen artichoke hearts, thawed
1 tablespoon chopped fresh tarragon

Directions

Preheat the oven to 400°F (200ºC). Place potatoes in a microwave-safe bowl; cover and microwave on high for 5 minutes.
Meanwhile, heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon each salt and pepper. Add chicken to pan; cook until just browned on the bottom, about 2 minutes. Turn the chicken over and cook for 1 minute. Remove chicken from the pan (chicken will not be fully cooked).
Add the remaining 1 tablespoon oil to the pan and swirl to coat. Add leeks and garlic; saute 2 minutes. Stir in chicken stock and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Add asparagus, artichoke hearts, potatoes and tarragon. Nestle chicken into the pan and place in the oven. Bake until chicken is cooked through, about 10 minutes.

Serves: 4 | Serving Size: 1 chicken cutlet and 1 cup vegetable mixture

Nutrition (per serving): Calories: 321; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 494mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 7g; Protein: 36g

Nutrition Bonus: Potassium: 75mg; Iron: 17%; Vitamin A: 8%; Vitamin C: 28%; Calcium: 7%

Originally published March 2021

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