Description
When you need a meal that looks and tastes like rich comfort food but perfectly fits a lighter, high-protein plan, this one-pan dinner is the answer. Delivering 34 grams of protein and clocking in right around 402 calories, these golden, garlicky chicken bites and crisp asparagus spears are the ultimate 20-minute weeknight lifesaver!
Ingredients
Scale
- 1 lb boneless skinless chicken breast (cut into uniform 1-inch pieces)
- 1 bunch medium asparagus (woody ends trimmed, cut into 2-inch pieces)
- 1 tbsp olive oil
- 2 tbsp unsalted butter
- 4 cloves garlic (minced)
- 1/4 cup low-sodium chicken broth
- 1 tbsp fresh lemon juice
- 1 tsp Italian seasoning
- 1/2 tsp salt
- 1/4 tsp black pepper
- Fresh parsley (chopped, for garnish)
Instructions
- Season the chicken: In a medium bowl, toss the 1-inch chicken pieces with the Italian seasoning, salt, and black pepper until every piece is evenly coated.
- Sear the chicken bites: Heat the olive oil in a large cast-iron skillet over medium-high heat. Add the chicken pieces in a single layer, ensuring there is plenty of space between them. Let them sear undisturbed for 3 to 4 minutes to develop a golden-brown crust. Flip the pieces and cook for another 3 to 4 minutes until deeply browned and cooked through. Push the chicken to one side of the skillet.
- Bloom the garlic: Reduce the heat to medium. On the empty side of the skillet, add the butter. Once melted, add the minced garlic and cook for 30 to 60 seconds, stirring constantly, just until fragrant (do not let it burn).
- Steam the asparagus: Add the trimmed asparagus pieces, chicken broth, and lemon juice to the skillet. Toss everything together so the chicken and asparagus are coated in the garlic butter pan sauce.
- Finish and serve: Let the mixture simmer for 3 to 4 minutes until the asparagus reaches a bright green, crisp-tender texture and the sauce has slightly reduced. Remove from heat, garnish with fresh chopped parsley, and serve immediately!
Notes
- Do not overcrowd the pan: If your skillet is small, cook the chicken in two separate batches. Crowding the pan will cause the meat to steam rather than develop those delicious crispy, golden edges.
- Keep the asparagus crisp: Asparagus cooks incredibly fast. Do not leave the skillet simmering for too long, or the vegetables will become limp and mushy.
- Serving suggestions: Serve this skillet entirely on its own for the lowest-calorie option, or pair it with cauliflower rice to soak up the delicious lemon-garlic pan sauce while keeping the meal low-carb.
- Prep Time: 10 Minutes
- Cook Time: 10 Minutes
- Category: Dinner
- Method: Stovetop Skillet
- Cuisine: American
Nutrition
- Serving Size: 1 portion (approx. 1/3 of the skillet)
- Calories: 402 kcal
- Sugar: 3 g
- Sodium: 580 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 10 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 34 g
- Cholesterol: 115 mg