Lemon Herb Chicken with Asparagus and Brown Rice
Macros and Calories per Portion:
- Calories: 480
- Protein: 40g
- Carbohydrates: 55g
- Fat: 12g
Ingredients:
- 2 chicken breasts
- 1 bunch asparagus, trimmed
- 1 cup brown rice
- 2 tablespoons olive oil
- Juice and zest of 1 lemon
- 2 cloves garlic, minced
- 1 tablespoon fresh thyme leaves
- Salt and pepper to taste
Lemon Herb Chicken with Asparagus and Brown Rice is a delightful, nutritious meal that is bursting with fresh flavours. The chicken breasts are marinated with lemon juice and fresh herbs, providing a zesty and aromatic taste. Asparagus is a great source of fiber, vitamins, and minerals, while brown rice offers whole grains that are essential for maintaining energy levels throughout the day. This dish is not only healthy but also easy to prepare, making it a perfect lunch option that satisfies your taste buds and nutritional needs.
How to cook this dish
- Cook the Brown Rice:
- Begin by rinsing 1 cup of brown rice under cold water. This helps to remove any excess starch on the surface of the rice grains, which can cause them to clump together as they cook. Use a fine mesh strainer to rinse the rice, or place it in a bowl and swish it around with your hand, then drain the water. Repeat this process a couple of times until the water runs clear.
- In a medium saucepan, combine the rinsed rice with 2 cups of water and a pinch of salt. Stir the rice and water together briefly to ensure the rice is evenly distributed in the water.
- Bring the water to a boil over high heat. Once it reaches a rolling boil, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for about 40-45 minutes. It’s important to keep the lid on during this time to trap the steam inside, which will help cook the rice evenly.
- After the cooking time is up, turn off the heat and let the rice sit, covered, for an additional 10 minutes. This resting period allows the rice to absorb any remaining moisture and helps to make it more fluffy.
- Fluff the cooked rice with a fork to separate the grains and prevent clumping. Set the rice aside and keep it covered to stay warm until you’re ready to serve.
- Prepare the Chicken Marinade:
- While the rice is cooking, prepare the marinade for the chicken. In a small bowl, combine the juice and zest of 1 lemon, 2 tablespoons of olive oil, 2 cloves of minced garlic, 1 tablespoon of fresh thyme leaves, and a generous amount of salt and pepper. Stir the ingredients together until well combined.
- Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, making sure each piece is well-coated. Seal the bag or cover the dish, and let the chicken marinate in the refrigerator for at least 30 minutes. If you have more time, marinate the chicken for up to 2 hours to allow the flavors to fully penetrate the meat.
- While the chicken is marinating, you can prepare the asparagus. Trim the tough, woody ends off the asparagus spears by snapping them off or cutting them with a knife. Rinse the asparagus under cold water to remove any dirt or grit.
- Cook the Chicken:
- Preheat a grill or skillet over medium-high heat. If you’re using a grill, lightly oil the grates to prevent the chicken from sticking. If you’re using a skillet, add a little bit of olive oil to the pan and heat until shimmering.
- Remove the chicken breasts from the marinade, allowing any excess to drip off. Discard the marinade.
- Place the chicken on the grill or in the skillet. Cook the chicken for about 6-8 minutes per side, or until it reaches an internal temperature of 165°F (75°C). The chicken should be golden brown on the outside and fully cooked on the inside. Use a meat thermometer to check the temperature, or cut into the thickest part of the chicken to ensure there are no pink parts.
- Once the chicken is cooked, remove it from the heat and let it rest for a few minutes before slicing. Resting the chicken allows the juices to redistribute, making it more tender and flavorful.
- Prepare the Asparagus:
- While the chicken is cooking, prepare the asparagus. Heat a little olive oil in a large skillet over medium-high heat.
- Add the asparagus to the skillet in a single layer. If your skillet isn’t large enough to fit all the asparagus at once, cook it in batches to ensure even cooking.
- Sauté the asparagus for 5-7 minutes, stirring occasionally, until it is tender-crisp and slightly browned. You want the asparagus to be cooked through but still retain some of its crunch.
- Season the asparagus with a pinch of salt and pepper to taste. If you like, you can also add a squeeze of lemon juice for extra brightness.
- Assemble the Dish:
- To assemble the dish, start by dividing the cooked brown rice between plates. Use a spoon or measuring cup to scoop the rice onto the plates, and spread it out into an even layer.
- Top the rice with the sliced chicken breast. Arrange the chicken slices in an attractive pattern, overlapping them slightly.
- Add a portion of asparagus to each plate. Place the asparagus next to the chicken, or on top of the rice if you prefer.
- Drizzle any remaining marinade over the top of the chicken and asparagus for extra flavor. If you don’t have any marinade left, you can drizzle a little olive oil and lemon juice over the dish instead.
- Serve the Lemon Herb Chicken with Asparagus and Brown Rice immediately. Enjoy the fresh, vibrant flavours of this healthy and nutritious meal.