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Baked Chicken with Rosemary and Lemon Served Alongside Roasted Asparagus Weight Loss Recipe

Last Updated on December 13, 2024 by Arif Chowdhury

Are you looking for a delicious, healthy dinner that’s simple to prepare and bursting with flavor? Look no further than Baked Chicken with Rosemary and Lemon, served alongside Roasted Asparagus!

This dish is not only a feast for the senses but also a fantastic option for anyone on a weight loss journey. With fragrant herbs, zesty lemon, and nutritious veggies, it’s a meal you can feel good about.

Let’s dive into the benefits of this dish and how to whip it up in your kitchen!

The Health Benefits of Chicken

Chicken is a popular choice for those seeking a protein-rich diet. A 3.5-ounce serving of boneless, skinless chicken breast contains about 165 calories and 31 grams of protein, according to the USDA.

Protein is vital for muscle growth, repair, and overall health. Moreover, high-protein diets can enhance satiety, which helps control appetite and may assist in weight loss.

Additionally, chicken is a great source of essential nutrients such as B vitamins, phosphorus, and selenium.

A study published in the American Journal of Clinical Nutrition found that incorporating lean protein sources like chicken into your meals can support weight management and healthy eating habits.

The Nutritional Power of Asparagus

Asparagus is often celebrated as a superfood, and for good reason! This vegetable is low in calories—approximately 20 calories per 100 grams—and is packed with vitamins and minerals. It’s particularly high in vitamins A, C, E, and K, as well as folate.

Moreover, asparagus is a great source of dietary fiber, which helps promote healthy digestion.

According to the USDA, a diet high in fiber can help you feel full longer, aiding in weight loss efforts. Plus, asparagus contains antioxidants that can combat oxidative stress and inflammation in the body.

Ingredients You’ll Need

To create this delicious Baked Chicken with Rosemary and Lemon and Roasted Asparagus, gather the following ingredients:

For the Baked Chicken

  • 4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 2 tablespoons olive oil
  • Zest and juice of 2 lemons
  • 2 tablespoons fresh rosemary, chopped (or 1 tablespoon dried rosemary)
  • 4 cloves garlic, minced
  • Salt and pepper to taste

For the Roasted Asparagus

  • 1 lb (450g) asparagus, trimmed
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 tablespoon lemon juice (optional, for extra zing)

Step-by-Step Recipe

Let’s get cooking! This recipe is straightforward and can be made in under an hour, making it perfect for a weeknight dinner.

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This temperature is ideal for both baking the chicken and roasting the asparagus at the same time.

Step 2: Prepare the Chicken

  • In a small bowl, combine olive oil, lemon zest, lemon juice, chopped rosemary, minced garlic, salt, and pepper. This will create a fragrant marinade that will enhance the chicken’s flavor.
  • Place the chicken breasts in a baking dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Let it marinate for about 15-20 minutes while you prepare the asparagus.

Step 3: Prepare the Asparagus

  • Wash and trim the asparagus, removing the tough ends.
  • Spread the asparagus on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat evenly.
  • Optional: If you like a bit of extra tang, add a splash of lemon juice over the asparagus.

Step 4: Bake the Chicken and Roast the Asparagus

  • Place the chicken in the preheated oven and bake for about 25-30 minutes, or until the internal temperature reaches 165°F (75°C).
  • In the last 10-15 minutes of cooking, add the baking sheet with asparagus to the oven. Roast until tender and slightly crispy, about 10-15 minutes, depending on the thickness of the stalks.

Step 5: Serve Your Dish

  • Once the chicken is cooked, remove it from the oven and let it rest for a few minutes before slicing.
  • Serve the baked chicken alongside the roasted asparagus, drizzling any remaining pan juices over the top for extra flavor.
  • Garnish with additional lemon wedges or fresh rosemary if desired.

Nutritional Highlights

This dish is not only delicious but also packed with nutrients. Here’s a breakdown of the health benefits:

  • Lean Protein: The chicken provides a substantial amount of protein, essential for muscle maintenance and growth.
  • Low Calorie: Both chicken and asparagus are low in calories, making this meal great for weight loss.
  • Rich in Vitamins and Minerals: The combination of chicken, lemon, and asparagus ensures you’re getting a variety of essential vitamins and minerals.

Tips for Customization

  • Add More Veggies: Feel free to toss in other vegetables, such as bell peppers or zucchini, to roast alongside the asparagus for added nutrition and color.
  • Spice it Up: For those who enjoy heat, consider adding red pepper flakes to the marinade for a spicy kick.
  • Herb Variations: If rosemary isn’t your favorite, try using thyme or oregano for a different flavor profile.

Storing and Reheating

Leftovers can be stored in an airtight container in the refrigerator for up to three days. When reheating, it’s best to do so in the oven to maintain the chicken’s texture, but you can also use a microwave if you’re in a hurry.

The Perfect Pairing

Pair this dish with a light salad or quinoa for a complete meal. A simple arugula salad with a lemon vinaigrette would complement the flavors beautifully.

A Wholesome Meal to Savor

Eating healthy doesn’t have to be complicated or boring. With Baked Chicken with Rosemary and Lemon and Roasted Asparagus, you can enjoy a meal that’s bursting with flavor and nutrition.

This dish is perfect for any day of the week—easy to prepare, satisfying, and colorful on the plate.

So, gather your ingredients, fire up the oven, and treat yourself and your loved ones to this delightful meal. Your taste buds and body will thank you!