Baked Chicken Thighs With Asparagus
Baked Chicken Thighs With Asparagus provides 40g protein and 594 calories per serving—solid protein with built-in vegetable volume. Six servings batch-prep on the stovetop, maximizing yield per cooking session for efficiency-focused meal preps. The added fiber helps manage satiety while you're in a deficit without eating more protein than you actually need.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •1½ teaspoons kosher salt
- •¼ teaspoon freshly cracked black pepper
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Shallot
- •Garlic
- •Thyme, Fresh
- •Wine, White, Dry(160g)
- •Mustard, Yellow(15g)
- •Tomato, Cherry
- •Olives, Black, Canned, Pitted(240g)
- •Asparagus(454g)
Instructions
- 1Preheat the oven to 375°F with a rack in the center position.
- 2Pat the chicken dry. Season all over with 1 teaspoon of the salt and pepper.
- 3Heat the olive oil in a cast iron skillet or Dutch oven over medium-high heat. Once the oil is glistening, working in batches as needed, add the chicken, skin side down, and cook, undisturbed, until the skin begins to brown, about 6 minutes. Flip the chicken and repeat on the other side. Transfer the chicken to a plate.
- 4To the same skillet over medium heat, add shallots and cook, stirring occasionally, until they begin to soften, 3-5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 more minute. Stir in the thyme, wine, and mustard. Simmer until the wine has reduced slightly, about 2 minutes. Season with the remaining ½ teaspoon salt.
- 5Add the asparagus to the skillet along with the cherry tomatoes and olives. Nestle the chicken into the vegetables, skin side up. Bake in the oven until the internal temperature of the chicken reaches 165°F on a meat thermometer, about 35 minutes.
- 6Garnish with additional thyme leaves, if desired. Serve family-style.
Nutrition — Per Serving
594
calories
40g
protein
43g
fat
- Carbohydrates
- 7g
- Saturated fat
- 11.0g
- Sodium
- 508 mg
- Dietary fiber
- 2.7g
6 servings per batch · ~374g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Chicken Thighs With Asparagus have per serving?
Each serving contains 40g of protein and 594 calories with 43g fat and 7g carbs. This macro split is high in fat due to the thigh cut, making it a calorie-dense protein source.
How long does Baked Chicken Thighs With Asparagus take to prep?
This recipe qualifies as quick prep and yields 6 servings, meaning you can batch-prepare nearly a week's worth of dinners in minimal time. Active cooking happens on the stovetop with no extended marinating or complex steps.
Is Baked Chicken Thighs With Asparagus good for muscle gain?
At 40g protein per serving and 594 calories, this recipe works best during muscle gain phases where calorie surplus supports training intensity. The high fat content contributes to hormone production while protein drives recovery.
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