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This fast and easy One Pan Rosemary Chicken & Asparagus Dinner is low carb, Keto-friendly and bursting with flavour!  This is not a chicken dish for those that don’t love tangy, fresh flavours. The lemon in this really makes it zippy and fresh!

Rosemary Chicken
Rosemary Chicken

Rosemary chicken is a classic taste pairing, but to make it lighter tasting in the spring and summer months ( or whenever asparagus is actually affordable) using lemon and garlic to boost the flavour is key to making this a great chicken dish. Not only that, this is low carb and can be made high fat for Keto diets if needed. The net carbs ring in at 4 grams and there is a lot of healthy fats from using olive oil in the recipe.

 How do I choose good asparagus?

  • Look for firm, bright green stalks. The size doesn’t really matter, but I personally prefer asparagus that is medium thickness.
  • The tips should be firm and a bright green or purple hue. This is where they will start to go mushy first!
  • The stalks should not bend, they should be snappy and brittle. Bending means they are starting to go.
  • Look for clean, non-blemished stalks. Take a peek at the photos here.

Rosemary Lemon Chicken and Asparagus Dinner - so fast and easy to make!

Mikes Tips & Tricks for Rosemary Chicken

  • I buy lemon flavoured olive oil and it is going to be a staple in your cupboard. Try it with ricotta cheese and bread. You will never eat ricotta plain again, so you don’t have to worry that you won’t use it up.
  • I prefer using a pan with sides to make sure all the sauce stays around the chicken but a sheet pan is great.
  • The asparagus will over cook if you put it in at the start, so make sure to add it later.

 

Happy low-carb cooking!

Mike

One Pan Rosemary Chicken & Asparagus Dinner! This easy and delicious chicken breast dinner is healthy, low carb and Keto diet friendly. #keto #lowcarb #chicken #chickenbreast #chickenrecipe #recipe #healthyeating #asparagus #garlic #lemon #sheetpandinner #onepotdinner #skilletdinner #healthyfood

 

5 from 3 votes
One Pan Rosemary Chicken & Asparagus Dinner
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 

This One Pan Rosemary Chicken & Asparagus Dinner is sure to be a hit with the family! The fresh tang of lemon paired with rosemary and garlic is perfect for both the chicken AND the asparagus!

Course: Main Course
Cuisine: American
Servings: 4
Calories: 533 kcal
Ingredients
  • 1/2 cup olive oil I used lemon flavoured for a SUPER lemon boost!
  • 1/4 cup lemon juice
  • 2 tbsp minced fresh garlic
  • 2 tbsp dried rosemary or 1/3 cup fresh
  • 1 tsp sea salt
  • 4 chicken breasts
  • 1 lb of fresh asparagus washed and trimmed
  • extra sea salt and pepper for serving
Instructions
  1. Combine the first five ingredients in a food processor - or in a container that you can use a hand blender in- and process until creamy and smooth.
  2. Place the chicken in a container and using 1/3 of the sauce, baste. Cover the chicken and the remaining sauce and refrigerate for a few hours.
  3. To cook, preheat your oven to 350 °F.
  4. Remove the chicken from the fridge and place on a large baking sheet or large pan.
  5. Bake for 20 minutes, then add the asparagus to the pan. Take the remaining sauce and re-baste the chicken and baste the asparagus as well.
  6. Cook until the chicken reaches 165 °F.
  7. Remove and serve!
Recipe Notes

All calories and info are based on a third party calculator and are an estimate. Actual nutritional info will vary with brands used, your measuring methods etc.

Nutrition Facts
One Pan Rosemary Chicken & Asparagus Dinner
Amount Per Serving
Calories 533 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 5g 25%
Cholesterol 144mg 48%
Sodium 847mg 35%
Potassium 1112mg 32%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Sugars 2g
Protein 50g 100%
Vitamin A 19.5%
Vitamin C 20.9%
Calcium 6.7%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Author

2 Comments

  1. Marita Tedder Reply

    Loved this recipe! Super easy and yummy! I made it exactly as suggested. Have a lot of Rosemary growing in my garden so I loved being able to use some of that. I’ll make it again and again.

  2. Pingback: How to Pan Fry Asparagus - The Kitchen Magpie - Low Carb

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