Looking for a dinner that’s super easy to make and tastes amazing? This Sheet Pan Lemon Herb Roasted Chicken and Asparagus is a winner. It’s perfect for busy weeknights because you cook everything on one pan. That means less cleanup for you! Plus, it’s healthy and packed with flavor. It’s a meal that will make everyone happy.
Ingredients Needed
- 1.5 pounds boneless, skinless chicken thighs or breasts
- 1 pound fresh asparagus, trimmed
- 1 lemon, half juiced, half sliced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
- Optional: Fresh parsley, chopped, for garnish
Step By Step Making
- Preheat your oven to 400°F (200°C). Get a large baking sheet ready. You can line it with parchment paper for even easier cleanup if you like.
- Prepare the chicken. If you are using chicken breasts, you might want to cut them into roughly equal-sized pieces so they cook evenly. Pat the chicken dry with paper towels. This helps it get a nice golden brown color.
- Make the marinade. In a medium bowl, whisk together the olive oil, lemon juice, dried oregano, dried thyme, garlic powder, salt, and pepper.
- Coat the chicken. Add the chicken pieces to the bowl with the marinade. Toss them well to make sure each piece is coated. Let it sit for about 5 to 10 minutes while you get the asparagus ready.
- Prepare the asparagus. Trim off the tough ends of the asparagus. You can do this by snapping them off or cutting them with a knife.
- Season the asparagus. In the same bowl you used for the chicken marinade (no need to wash it), toss the asparagus with a little bit of olive oil, salt, and pepper. You want them lightly coated.
- Arrange everything on the baking sheet. Place the marinated chicken pieces on one side of the baking sheet. Arrange the seasoned asparagus on the other side. Try not to crowd the pan. If it looks too full, use two pans.
- Add lemon slices. Tuck the lemon slices in among the chicken and asparagus. These will roast and add a lovely citrusy flavor to everything.
- Roast the meal. Place the baking sheet in the preheated oven. Roast for about 20 to 25 minutes, or until the chicken is cooked through and the asparagus is tender-crisp. The chicken should reach an internal temperature of 165°F (74°C).
- Check for doneness. You can cut into a piece of chicken to make sure it’s no longer pink inside. The asparagus should be bright green and slightly tender.
- Serve it up. Carefully remove the baking sheet from the oven. You can serve the chicken and asparagus right from the pan. If you like, sprinkle with fresh chopped parsley for a little extra color and freshness. This dish is delicious on its own, or you could serve it with some rice or quinoa. It’s a simple, healthy meal that feels special.
Nutritional Value
This recipe is a good source of lean protein. A typical serving (about 4 ounces of chicken and half the asparagus) contains roughly:
Protein: 30-40 grams
Calories: 300-400 calories
Carbs: 10-15 grams
These numbers can change depending on the exact cut of chicken you use and the portion size.
Health Benefits
Eating this Sheet Pan Lemon Herb Roasted Chicken and Asparagus offers several health perks. Chicken is a fantastic source of lean protein, which is crucial for building and repairing muscles. It also helps you feel full, which can be great for managing your weight. Asparagus is packed with vitamins like K, A, C, and folate. It’s also a good source of fiber, which is important for healthy digestion. The lemon adds a touch of vitamin C and its bright flavor means you need less salt. Olive oil provides healthy monounsaturated fats, which are good for your heart. Overall, this is a balanced meal that supports a healthy lifestyle. For more ideas on protein-rich meals, you might find this Hearty Beef and Bean Chili: A Protein-Packed Meal helpful.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
