Finding a healthy dinner recipe that’s quick, delicious, and easy to clean up can be a challenge—but not anymore! This One-Pan Lemon Garlic Chicken with Asparagus and Quinoa is packed with flavor and nutrition, and you’ll only need one skillet. Ready in under 40 minutes, this balanced meal features lean protein, whole grains, and fiber-rich veggies, making it perfect for busy weeknights or meal prepping ahead of time.
What Is One-Pan Lemon Garlic Chicken with Asparagus and Quinoa?
This complete meal includes juicy chicken breasts seasoned with lemon and garlic, tender-crisp asparagus spears, and fluffy quinoa. Everything cooks together in the same pan, allowing the flavors to blend beautifully. The lemon and garlic give the dish a bright, tangy flavor that pairs well with the earthiness of quinoa and the fresh crunch of asparagus.
Health Benefits and Precautions
Benefits
Chicken is a great source of lean protein, which helps muscle growth and keeps you feeling full longer. Garlic not only adds bold flavor but also contains compounds that support heart health and boost the immune system. Asparagus is rich in antioxidants, fiber, folate, and vitamins A, C, and K. Quinoa is a complete protein and provides essential amino acids, iron, magnesium, and fiber.
Precautions
Those who have high blood pressure should monitor sodium content by choosing low-sodium broth and using less added salt. Anyone sensitive to garlic or on medications that interact with it should be cautious and check with a healthcare provider before making it a regular part of their meals.
One-Pan Lemon Garlic Chicken with Asparagus and Quinoa Recipe
Ingredients
- 2 boneless, skinless chicken breasts (about 1 pound)
- 1 cup quinoa, rinsed
- 1 bunch asparagus, trimmed and cut into 2-inch pieces
- 3 cloves garlic, minced
- Juice and zest of 1 lemon
- 2 tablespoons olive oil
- 2 cups low-sodium chicken broth
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Lemon slices for garnish (optional)
- Fresh parsley for garnish (optional)
Instructions
- Prep the ingredients: Rinse quinoa thoroughly under cold water. Trim the tough ends from the asparagus and cut into even pieces. Mince the garlic and zest the lemon before juicing it.
- Season the chicken: Rub the chicken breasts with 1 tablespoon olive oil, garlic, lemon zest, lemon juice, dried oregano, and a pinch of salt and pepper.
- Brown the chicken: Heat the remaining tablespoon of olive oil in a large skillet or sauté pan over medium heat. Add the chicken breasts and cook for 4–5 minutes per side until golden brown. Remove from the pan and set aside.
- Cook quinoa: In the same pan, add quinoa and chicken broth. Scrape the bottom of the pan to loosen any brown bits for flavor. Bring to a gentle boil, then reduce to a simmer.
- Add asparagus and chicken: Nestle the browned chicken breasts and asparagus into the quinoa. Cover the pan and cook for another 15–20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the quinoa is cooked through and fluffy.
- Garnish and serve: Let the dish rest for 5 minutes. Garnish with fresh parsley and lemon slices if desired. Serve warm.
Tips for Success
- Use a meat thermometer to avoid overcooking the chicken.
- If asparagus is out of season, swap with broccoli or green beans.
- Store leftovers in an airtight container in the fridge for up to 4 days.
Why You’ll Love This Recipe
This one-pan meal isn’t just healthy and filling—it’s also incredibly easy to make and clean up! Whether you’re looking for a post-workout dinner or just a quick family meal, this dish checks all the right boxes: taste, nutrition, and convenience.
Questions This Recipe Covers
- How do I cook a healthy one-pan chicken meal?
- What are the benefits of combining asparagus, garlic, and quinoa?
- How long does it take to cook chicken and quinoa in one pan?
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