Garlic Butter Chicken with Asparagus: A Savory & Nutrient-Packed Low-Carb Dish

This simple yet flavorful dish is perfect for those looking for a high-protein, low-carb meal. The garlic butter sauce enhances the juiciness of the chicken, while asparagus adds fiber and essential vitamins for a nutrient-packed, balanced meal.

• Total Cooking Time: 25 minutes
• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Servings: 2

Ingredients

For the Chicken:

1. 2 boneless, skinless chicken breasts
2. 1 tbsp olive oil
3. ½ tsp salt
4. ¼ tsp black pepper
5. ½ tsp paprika (optional, for extra color)

For the Garlic Butter Sauce:

• 2 tbsp unsalted butter
• 3 cloves garlic, minced
• ½ tsp dried oregano or thyme
• ¼ tsp red pepper flakes (optional, for heat)
• 1 tbsp fresh lemon juice

For the Asparagus:

1. 1 bunch (200 g) asparagus, trimmed
2. 1 tbsp olive oil
3. ¼ tsp salt
4. ¼ tsp black pepper

Optional Additions:

• ½ tsp Dijon mustard for extra tang
• 1 tbsp grated Parmesan cheese for added richness
• 1 tsp lemon zest for a citrusy boost

Substitutions:

• Dairy-free: Use ghee or more olive oil instead of butter.
• Extra protein: Add grilled shrimp alongside the chicken.
• Vegetable swap: Use green beans or zucchini instead of asparagus.

Step-by-Step Instructions

1. Prepare the Chicken:
   • Pat the chicken dry and season both sides with salt, pepper, and paprika.
2. Sear the Chicken:
   • Heat 1 tbsp olive oil in a large skillet over medium heat.
   • Cook chicken for 5–6 minutes per side, until golden brown and fully cooked (internal temp: 75°C / 165°F).
   • Transfer to a plate and cover with foil to keep warm.
3. Sauté the Asparagus:
   • In the same skillet, add 1 tbsp olive oil and asparagus.
   • Season with salt and black pepper and sauté for 3–4 minutes until crisp-tender.
   • Remove and set aside.
4. Make the Garlic Butter Sauce:
   • Reduce heat to low and melt 2 tbsp butter in the skillet.
   • Add garlic, oregano, and red pepper flakes, stirring for 30 seconds until fragrant.
   • Stir in lemon juice for extra brightness.
5. Combine & Serve:
   • Return the chicken and asparagus to the skillet, spooning garlic butter over the top.
   • Garnish with fresh parsley and lemon wedges.
6. Enjoy!
   • Serve immediately with a side of cauliflower rice or mashed avocado.

Nutritional Information (Per Serving)

• Calories: 380
• Protein: 45 g
• Fats: 20 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Sugar: 2 g

Vitamins & Benefits

• Chicken: High in protein for muscle growth and repair.
• Asparagus: Rich in fiber and vitamins A, C, and K.
• Garlic & Butter: Provide heart-healthy fats and anti-inflammatory benefits.

Did you know? Asparagus is a natural diuretic that helps reduce bloating and detoxifies the body!

Storage Tips

• Refrigeration: Store in an airtight container for up to 3 days.
• Reheating: Warm in a skillet over low heat or microwave for 30 seconds.
• Freezing: Not recommended, as asparagus may become mushy.

FAQ

❓ Can I use chicken thighs instead of breasts?
✔️ Yes! Thighs add more flavor and juiciness; adjust cooking time to 6–7 minutes per side.

❓ What’s the best way to get juicy chicken?
✔️ Avoid overcooking and let the chicken rest for 5 minutes before slicing.

❓ Can I cook this in the oven instead?
✔️ Yes! Bake at 200°C (400°F) for 20 minutes, then broil for extra crispiness.