Ingredients:
- 4 boneless, skinless chicken breasts (6 oz each)
- 1 lb fresh asparagus, trimmed
- 3 tablespoons olive oil
- Juice and zest of 2 lemons
- 3 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme leaves
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Lemon wedges for serving
Instructions:
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, rosemary, thyme, oregano, salt, and pepper.
- Place chicken breasts in a large zip-top bag or shallow dish. Pour half of the marinade over the chicken.
- Massage the marinade into the chicken, seal the bag, and refrigerate for at least 30 minutes (or up to 4 hours).
- Reserve the remaining marinade for the asparagus. Place trimmed asparagus in a bowl and toss with reserved marinade.
- Preheat grill to medium-high heat (about 400 degrees F). Oil the grill grates lightly.
- Remove chicken from marinade and let excess drip off. Place chicken on the hot grill.
- Grill chicken for 6-7 minutes per side until internal temperature reaches 165 degrees F. The chicken should have nice grill marks.
- During the last 5 minutes of cooking, place asparagus perpendicular to the grill grates (or use a grill basket).
- Grill asparagus for 4-5 minutes, turning occasionally, until tender with slight char marks.
- Remove chicken and asparagus from grill. Let chicken rest for 5 minutes before slicing. Serve with lemon wedges.
Nutrition (per serving):
Calories: 285 | Protein: 42g | Carbs: 8g | Fiber: 3g | Fat: 10g
Why This Recipe Works
This recipe showcases how simple ingredients can create incredible flavor. The lemon and herbs penetrate the chicken during marinating, making every bite juicy and flavorful. Grilling adds a smoky char that elevates the dish beyond ordinary baked chicken. Asparagus grills beautifully, developing sweetness and a tender-crisp texture. With 42 grams of protein and minimal carbs, this is an ideal meal for fitness goals while being elegant enough for entertaining.
Health Benefits
- Exceptional Protein Content: With 42 grams of protein per serving, this meal supports muscle building, repair, and sustained satiety.
- Low Calorie, High Nutrition: At just 285 calories, you get a complete meal packed with vitamins, minerals, and quality protein.
- Anti-Inflammatory Herbs: Rosemary and thyme contain powerful antioxidants that reduce inflammation and support brain health.
- Nutrient-Dense Vegetables: Asparagus provides folate, vitamins K and C, and fiber for digestive and cardiovascular health.
Chef’s Tips for Perfect Results
- Even Cooking: Pound chicken breasts to even thickness before marinating. This ensures they cook uniformly and stay juicy.
- Avoid Dry Chicken: Don’t overcook! Use an instant-read thermometer and remove from heat at exactly 165 degrees F.
- Grill Pan Alternative: No outdoor grill? Use a grill pan on the stove over high heat. You’ll still get great flavor and grill marks.
- Marinade Magic: For maximum flavor, marinate chicken overnight. The acid in lemon tenderizes while herbs infuse deep flavor.
Frequently Asked Questions
Can I bake this instead of grilling?
Absolutely! Bake at 425 degrees F for 20-25 minutes. Broil for the last 2 minutes to add color and char.
What if I don’t have fresh herbs?
Use 1 tablespoon of dried herbs total. Dried herbs are more concentrated than fresh, so you need less.
How do I know when asparagus is done?
It should be bright green, tender but with slight crunch, and have light char marks. Usually 4-5 minutes on the grill.
Final Thoughts
Lemon herb grilled chicken with asparagus is a testament to how healthy food can be absolutely delicious. It’s restaurant-quality yet easy enough for weeknight dinners. This recipe has become a reliable favorite for anyone seeking flavorful, nutritious meals that support their wellness goals.