Lemon Pepper Chicken and Asparagus
This Lemon Pepper Chicken and Asparagus delivers 38g protein and 234 calories per serving — a calorie-efficient meal for cutting phases or high-volume training days. Prepares 3 servings quickly on the stovetop, making it reliable for single or double portions throughout the week. High protein-to-calorie ratio helps you stay full while maintaining a deficit or hitting aggressive daily targets.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •fine sea salt and freshly-ground black pepper
- •Flour, All-Purpose, White(15g)
- •Unsalted Butter(60g)
- •Asparagus(454g)
- •Garlic
- •Low Sodium Chicken Broth(80g)
- •Lemon Juice, Fresh(30g)
- •2 tablespoons chopped fresh dill or basil (optional)
Instructions
- 1In a medium mixing bowl, season the chicken generously with salt and black pepper. Add the flour and toss until evenly coated. Set aside.
- 2Melt 2 tablespoons butter in a large sauté pan over medium-high heat. Add the asparagus and lightly season with salt and pepper. Sauté, stirring occasionally, for 2 minutes. Add the garlic and sauté, stirring frequently, for 1 minute. Transfer the mixture to a clean plate and set aside.
- 3Add the remaining butter to the pan and swirl to coat. Add the chicken in a single layer and cook, undisturbed, until the bottom layer turns golden. Toss and continue cooking, stirring only occasionally, until the rest of the chicken is cooked through and lightly golden.
- 4Add the chicken stock to deglaze and use a wooden spoon to gently lift up any browned bits on the bottom of the pan. Add the lemon zest and juice, the cooked asparagus, an extra twist of black pepper and toss to combine. Cook for 1 minute, until the broth slightly thickens. Taste and season with additional salt, pepper and/or lemon juice if needed.
- 5Serve. Serve warm, topped with a generous sprinkling of fresh herbs, and enjoy!
Nutrition — Per Serving
234
calories
38g
protein
21g
fat
- Carbohydrates
- 10g
- Saturated fat
- 0.9g
- Sodium
- 108 mg
- Dietary fiber
- 3.3g
3 servings per batch · ~364g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Pepper Chicken and Asparagus have per serving?
Each serving contains 38g of protein and 234 calories with 21g fat and 10g carbs. This is a high-protein, low-carb ratio that supports muscle-building macros.
How long does Lemon Pepper Chicken and Asparagus take to prep?
This recipe has quick prep time and yields 3 servings from the stovetop. You're looking at efficient cook time relative to the high protein output per serving.
Is Lemon Pepper Chicken and Asparagus good for muscle gain?
At 38g protein and 234 calories per serving, this recipe is built for muscle gain phases where hitting daily protein targets is critical. The low carb content makes it ideal for protein-focused eating when carbs are managed separately elsewhere in your diet.
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