Creamy Asparagus Chicken
Creamy Asparagus Chicken delivers 39g protein and 487 calories per serving—enough protein to cover most of your daily requirement in a single meal. Quick-preps 4 servings on the stovetop, making it a reliable dinner option that supports muscle protein synthesis on training days.
Ingredients
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 tsp salt ($0.01)
- •1 Tsp Black Pepper (Freshly Cracked, $0.05)
- •Flour, All-Purpose, White(60g)
- •Vegetable oil(30g)
- •Butter(30g)
- •Butter(30g)
- •Garlic
- •Cream, Heavy Whipping(60g)
- •Low Sodium Chicken Broth(240g)
- •Dill, Fresh(1g)
- •Garlic powder(3g)
- •Onion powder(3g)
- •Basil, Fresh(1g)
- •Asparagus(454g)
- •Lemon
Instructions
- 1Gather your ingredients.
- 2Prepare fresh ingredients: crush garlic cloves, seed and slice lemons, and cut asparagus. I like to cut them into 1-2” pieces so they still hold their own in the sauce and don’t cook too fast.
- 3Filet 2 chicken breasts in half so you have 4 portions.
- 4Salt and pepper the chicken breasts and then dip them in the flour until they are completely covered.
- 5Place a large skillet or sauté pan over medium high heat. Add 2 Tbsp vegetable oil and 2 Tbsp salted butter.
- 6Once hot, sear breasts for 4 minutes on each side until golden brown. Flip and sear the next side for another 4 minutes.
- 7Once the internal temperature of the chicken reaches 165℉, remove the breasts from pan and turn the heat down to medium.
- 8Cover with tinfoil and set aside.
- 9Add 2 Tbsp butter to the pan with smashed garlic cloves. Cook until golden and fragrant, about 2-3 minutes.
- 10Turn the heat down to medium-low. Mix room temperature heavy cream with chicken broth and pour into the sauté pan, whisking up any bits of chicken and garlic stuck on the bottom of the pan.
- 11Bring the sauce to a simmer and add dill, garlic powder, onion powder, and dried basil. Whisk it again and let it reduce by ¼, giving it a stir every few minutes. I simmered my sauce for about 8 minutes.
- 12Add the chicken back to the pan with the quartered asparagus. Let it simmer covered for 8 minutes. This will steam the asparagus and help the chicken heat back up.
- 13Spoon the sauce over the chicken and veggies and finish with a squeeze of fresh lemon juice. Adjust salt and pepper to your liking.
Nutrition — Per Serving
487
calories
39g
protein
29g
fat
- Carbohydrates
- 18g
- Saturated fat
- 13.2g
- Sodium
- 249 mg
- Dietary fiber
- 3.0g
4 servings per batch · ~376g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Asparagus Chicken have per serving?
Each serving delivers 39g of protein and 487 calories with 29g fat and 18g carbs. This is a high-protein dinner option with a favorable protein-to-calorie ratio for serious lifters.
How long does Creamy Asparagus Chicken take to prepare?
This is a quick prep stovetop dinner that yields 4 servings per batch. You can prepare your entire week's dinners in a single cooking session with minimal time investment.
Is Creamy Asparagus Chicken good for muscle gain?
At 39g protein per serving and 487 calories, creamy asparagus chicken is well-suited for muscle gain phases where hitting high daily protein is essential. The moderate carbohydrate content supports training performance.
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