Sheet Pan Chicken and Asparagus
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
264 kcal
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Course
Main Course
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Cuisine
American
Sheet Pan Chicken and Asparagus
Description
This recipe arranges boneless, skinless chicken breasts and fresh asparagus on a rimmed baking sheet, both coated with olive oil and seasoned with a blend of garlic powder, Italian herbs, salt, and pepper. Lemon juice adds acidity to brighten the flavors. The asparagus is sprinkled with grated Parmesan cheese before baking. The dish bakes at 375°F for 15-20 minutes, allowing the chicken to cook through and the asparagus to become tender but still crisp.
The combination delivers a balanced meal with protein and vegetables in minimal cleanup. The acid and herbs complement the mild chicken, while the Parmesan adds a savory touch to the asparagus. Serving immediately ensures the best texture and flavor.
For added color and flavor, the chicken can be lightly browned in a skillet for 2-3 minutes per side before baking, especially if thicker breasts are used. This step is optional but can improve appearance and reduce baking time.
Ingredients
- 4 chicken breast pounded to even 1-inch thickness, boneless skinless
- 3 tablespoons olive oil divided
- 1 ½ teaspoons salt or to taste
- 1 teaspoon black pepper to taste, or 1/4 teaspoon ground black pepper, cracked; peppe spelling corrected
- 1 ½ teaspoon garlic powder
- 3 teaspoons Italian seasoning or 3/4 teaspoon each dried basil, thyme, oregano, and parsley, herb blend
- ½ lemon
- 1 pound asparagus ends trimmed
- 2-3 tablespoons Parmesan Cheese grated
Instructions
- Preheat oven to 375 degrees and lightly grease a rimmed baking sheet.
- Stir together salt, pepper, garlic powder, Italian seasoning blend.
- Arrange chicken and asparagus in a single layer on the baking sheet.
- Drizzle olive oil over the asparagus and the chicken. Toss in the oil to coat.
- Season chicken and asparagus all over with the herb mixture.
- Squeeze fresh lemon juice over the chicken and asparagus. (For added flavor and visual appeal you can layer thin lemon slices between the asparagus spears) Sprinkle parmesan over the asparagus.
- Bake for 15-20 minutes until asparagus is tender and chicken is cooked through. Serve immediately.
Notes
- Browning the chicken briefly on the stove before baking adds color and enhances flavor; this is especially helpful for thicker breasts.
- The recipe uses pounded chicken breasts to ensure even cooking with the asparagus.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 264 kcal
% Daily Value*
| Calories | 264kcal | 13% |
| Carbohydrates | 7g | 2% |
| Protein | 28g | 56% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 75mg | 25% |
| Sodium | 1045mg | 44% |
| Potassium | 689mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 919IU | 18% |
| Vitamin C | 15mg | 17% |
| Calcium | 68mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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