Pan-Seared Chicken & Asparagus
This quick and healthy weeknight meal features tender, pan-seared chicken breast paired with perfectly roasted asparagus, brightened with a fresh lemon squeeze for a complete and satisfying dish.
For 2 servings
Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper for easy cleanup.
Trim the woody ends off the asparagus. In a medium bowl, toss the asparagus with 1 tablespoon of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Spread the seasoned asparagus in a single layer on the prepared baking sheet.
Roast the asparagus in the preheated oven for 12-15 minutes, or until it is tender-crisp and slightly charred at the tips. Remove from oven and set aside.
While the asparagus roasts, pat the chicken breasts thoroughly dry with paper towels. Season both sides of the chicken with paprika, garlic powder, the remaining 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Heat the remaining 1 tablespoon of olive oil in a large skillet (preferably cast iron or a heavy-bottomed pan) over medium-high heat until it shimmers and is just starting to smoke lightly.
Carefully place the seasoned chicken breasts in the hot skillet. Sear for 5-7 minutes per side, or until golden brown and cooked through. The internal temperature should reach 74°C (165°F) when measured with a meat thermometer at the thickest part.
Remove the chicken from the skillet and transfer it to a cutting board. Tent loosely with aluminum foil and let it rest for 5 minutes. This allows the juices to redistribute, ensuring a more tender and moist chicken.
Slice the rested chicken against the grain into 1/2-inch thick pieces.
Serve the sliced chicken immediately alongside the roasted asparagus. Squeeze fresh lemon juice over both components just before serving for a bright, finishing touch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Pat Chicken Dry**: Always pat chicken breasts thoroughly dry before seasoning and searing. This removes surface moisture, allowing for a better sear and crispier exterior, preventing the chicken from steaming.
- 2**Don't Overcrowd the Pan**: When searing, cook chicken in batches if your skillet isn't large enough. Overcrowding lowers the pan's temperature, leading to steaming instead of searing, which results in less browning and a less flavorful crust.
- 3**Rest the Meat**: Allowing the chicken to rest after cooking is crucial. It redistributes the juices throughout the meat, resulting in a more tender and moist final product, rather than having the juices run out when sliced.
- 4**Check Internal Temperature**: For food safety and optimal doneness, use a meat thermometer to ensure chicken reaches an internal temperature of 74°C (165°F). This prevents undercooking while also helping to avoid overcooking.
Adapt it for your goals.
Herb Butter Finish
After searing the chicken, add a pat of unsalted butter, a sprig of fresh rosemary, and a smashed garlic clove to the pan. Baste the chicken with the melted herb butter for an extra layer of rich flavor.
Spicy KickSpicy Kick
For those who enjoy a little heat, add a pinch of cayenne pepper or red pepper flakes to the chicken seasoning blend. You can also sprinkle a few red pepper flakes over the asparagus before roasting.
Mediterranean TwistMediterranean Twist
Add 1 cup of halved cherry tomatoes and 1/4 cup of Kalamata olives to the asparagus during the last 5 minutes of roasting. Finish the dish with a drizzle of balsamic glaze for a sweet and tangy Mediterranean flair.
Why this is on our healthy list.
High Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and maintaining a feeling of fullness, aiding in weight management.
Rich in Vitamins & Minerals
Asparagus is packed with vital nutrients including vitamins K, A, C, and folate, as well as antioxidants, supporting bone health, immune function, and overall cellular health.
Low Calorie & Nutrient Dense
This meal is naturally low in calories and carbohydrates while being rich in essential nutrients, making it an ideal choice for a healthy diet and supporting various health goals.
Frequently asked questions
Yes, you can use frozen chicken breasts, but ensure they are fully thawed in the refrigerator overnight and then patted very dry with paper towels before seasoning and searing for the best results and proper cooking.
