One pan dinners are great staples because they are easy to prepare and there is less cleanup. This whole food recipe is well-balanced and will be a family favorite for any night of the week.
Ingredients:
2 8 ounce boneless, skinless chicken breasts, cut in half crosswise
12 ounces baby Yukon Gold potatoes, halved lengthwise
8 ounces carrots, diagonally sliced into 1-inch pieces
3 tablespoons extra-virgin olive oil, divided
2 teaspoons ground coriander, divided
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons lemon juice
2 tablespoons chopped shallot
1 tablespoon whole-grain Dijon mustard
2 teaspoons honey
1 pound fresh asparagus, trimmed
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh dill
Lemon wedges
Preheat oven to 375 degrees F. Place chicken on a clean work surface and cover with plastic wrap. Using a meat mallet, pound the chicken pieces to an even 1/2-inch thickness. Arrange on one half of a large rimmed baking sheet.
Arrange potatoes and carrots in a single layer on the other half of the pan. Drizzle the chicken and vegetables with 1 tablespoon oil; sprinkle with 1 teaspoon coriander, 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake for 15 minutes.
Meanwhile, whisk lemon juice, shallot, mustard, honey and the remaining 2 tablespoons oil, 1 teaspoon coriander, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl.
Remove the pan from the oven; switch the oven to broil. Stir the potato-carrot mixture; arrange asparagus in the center of the pan. Spoon the lemon juice-shallot mixture evenly over the chicken and vegetables. Broil until the chicken and vegetables are lightly browned, asparagus is tender-crisp and a thermometer inserted in the thickest portion of the chicken registers 165 degrees F, about 10 minutes. Remove from oven; sprinkle evenly with parsley and dill. Serve with lemon wedges.
Nutrition Facts
Serving Size: 1 Piece Chicken, 3/4 Cup Potato-Carrot Mixture & 6 Asparagus Spears
Per Serving: 352 calories; protein 27.6g; carbohydrates 30.7g; dietary fiber 5.7g; sugars 8g; fat 13.8g; saturated fat 2.3g; cholesterol 62.7mg; vitamin a iu 10780.7IU; vitamin c 23.4mg; folate 184.4mcg; calcium 72.5mg; iron 2.4mg; magnesium 62mg; potassium 910.3mg; sodium 599.4mg; thiamin 0.3mg
Printable recipe available at https://www.eatingwell.com/recipe/278009/one-pan-chicken-asparagus-bake/
