Welcome to our kitchen! Today we bring you a healthy and delicious recipe that will surely become one of your favorites: Lemon and Honey Chicken with Roasted Asparagus. This dish combines the juiciness of chicken marinated in a mixture of honey and lemon with the freshness of roasted asparagus, creating a perfect balance of flavors and textures. Ideal for those looking for a nutritious meal that is quick to prepare, this recipe is a real hit!
Delicious Honey Lemon Chicken Recipe with Roasted Asparagus
Enjoy a delicious Lemon and Honey Chicken with Roasted Asparagus, a healthy and easy-to-prepare recipe that combines fresh and natural flavors, perfect for a nutritious and tasty dinner.
4
Portions30
minute30
minute350
kcal1
hourIngredients:
- For the Chicken
4 boneless, skinless chicken breasts
1/4 cup honey
1/4 cup fresh lemon juice
2 tablespoons olive oil
3 cloves of garlic, minced
1 teaspoon dried thyme
Salt and pepper to taste
- For the asparagus:
1 bunch asparagus, ends trimmed
2 tablespoons olive oil
Salt and pepper to taste
1 lemon, cut into thin slices
Instructions
- Marinate the chicken:
- In a large bowl, whisk together the honey, lemon juice, olive oil, minced garlic, thyme, salt and pepper.
- Place the chicken breasts in the mixture, making sure they are well coated.
- Marinate in the refrigerator for at least 30 minutes (may be longer for a more intense flavor).
- Prepare the asparagus:
- Preheat the oven to 200°C (400°F).
- Place the asparagus on a baking sheet. Drizzle with olive oil and season with salt and pepper.
- Place the lemon slices on top of the asparagus.
- Roast in the oven for 12-15 minutes, or until tender and lightly browned.
- Cooking the chicken:
- Preheat a large skillet over medium-high heat.
- Add a little olive oil if necessary.
- Cook the marinated chicken breasts for 6-7 minutes on each side, or until golden brown and cooked through.
- Pour the leftover marinade into the pan and let it boil for 2-3 minutes to thicken and caramelize a little.
- Serve
- Serve the chicken breasts with the honey-lemon sauce on top.
- Serve with roasted asparagus.
- Garnish with fresh lemon slices and a little thyme if desired.
Tips
- Long Marinating: If you have time, marinate the chicken for more than 30 minutes, even up to 24 hours, for a richer, juicier flavor.
- Uniform Cooking: Make sure the chicken breasts are of uniform thickness for even cooking. You can lightly pound the breasts with a kitchen mallet if necessary.
- Vegetable Variety: Although asparagus is delicious, you can vary the garnish with other vegetables such as broccoli, carrots or roasted zucchini.
- Extra Sauce: Double the amount of marinade and use half to marinate the chicken and the other half as an additional sauce when serving.
- Presentation: Garnish the plate with some chopped fresh parsley and lemon wedges for a more attractive presentation.
Nutritional information
- Calories 350kcal
- Carbohydrates 20g
- Protein 30g
- Fat 15g
- Saturated fat: 3g
- Sodium: 500mg
- Fiber 3g
- Sugar 12g
Honey Lemon Chicken with Roasted Asparagus and the Health Benefits
The Honey Lemon Chicken with Roasted Asparagus It is a recipe that offers several health benefits, ideal for those looking for a balanced and nutritious diet:
- High in Protein: Chicken is an excellent source of protein, essential for muscle repair and growth. Consuming enough protein is crucial for maintaining healthy muscle mass and for the proper functioning of the body.
- Antioxidant Properties: Asparagus is rich in antioxidants, such as vitamin E and glutathione, which help fight cell damage caused by free radicals. This can reduce the risk of chronic diseases and promote healthy skin.
- Low in calories: At only 350 calories per serving, this recipe is ideal for those looking to maintain or lose weight without sacrificing flavor.
- Blood Sugar Control: Honey, when consumed in moderation, can be a natural alternative to refined sugar. Along with chicken and asparagus, this recipe provides an adequate balance of carbohydrates that can help maintain stable blood sugar levels.
- Rich in Vitamins and Minerals: Asparagus is an excellent source of vitamin K, vitamin C, vitamin A, folic acid and potassium. These nutrients are essential for blood clotting, bone health, immune function, and blood pressure regulation.
- Digestive Health: Asparagus also contains inulin, a prebiotic fiber that promotes digestive health by encouraging the growth of beneficial bacteria in the gut.
History of Honey Lemon Chicken with Roasted Asparagus
The Honey Lemon Chicken with Roasted Asparagus It is a recipe that fuses sweet and acidic flavors, creating a delicious and balanced dish. Although it does not have a specific documented history, this type of preparation combines culinary techniques and flavors that have been developed and refined over the centuries in various cultures.
Mediterranean and Asian influences
- Mediterranean origin:
- Lemon The use of lemon in cooking is an ancient tradition in the Mediterranean region. Lemons are native to South Asia, but were introduced to the Mediterranean around the first millennium AD. Its acidity and freshness have become key elements in many Mediterranean recipes, providing a distinctive flavor and health benefits.
- Olive Oil and Herbs: Olive oil and herbs such as thyme, which are used in this recipe, are essential in Mediterranean cuisine. These regions are known for their use of fresh, healthy ingredients, which has inspired the creation of simple but tasty dishes like lemon chicken.
- Asian touches:
- Honey: Honey has been used in Asian cuisine for millennia, not only as a sweetener, but also for its medicinal properties. The combination of honey and lemon is common in several Asian cultures, including Chinese and Indian, where it is used to marinate meats and as a base for sauces and dressings.
Popularity in Contemporary Cuisine
In modern cuisine, the combination of lemon and honey has become popular due to its balance of flavors and health benefits. The trend toward healthy eating has led many chefs and home cooks to look for recipes that are not only tasty but also nutritious and easy to prepare. The use of fresh and natural ingredients, such as chicken, lemon, honey and asparagus, aligns with this philosophy.
Evolution and Adaptations
The Honey Lemon Chicken with Roasted Asparagus It has evolved over time, adapting to different tastes and preferences. Originally, the recipe may have been simpler, but with globalization and cultural exchange, elements and techniques from various cuisines have been added, enriching its flavor and presentation.
In short, this recipe is a delicious representation of how culinary traditions from different parts of the world can be combined to create modern, healthy dishes that continue to delight people today.
Maybe you might like:Oreo Cheesecake: Creamy and Easy to Prepare Dessert
Image credit: Bing Image Creator
