Lemon Asparagus Chicken Pasta


Lemon Asparagus Chicken Pasta is a dish that combines several nutritious ingredients, offering a range of health benefits. Here are some of the health and nutritional benefits of this delicious dish:


1. High in Protein: The chicken in Lemon Asparagus Chicken Pasta provides a good amount of protein, which is essential for muscle growth and repair. Protein is also important for maintaining healthy hair, skin, and nails.


2. Rich in Vitamins and Minerals: Asparagus is a key ingredient in this dish and is packed with vitamins and minerals. It is a great source of vitamin K, which supports bone health and blood clotting. Asparagus also contains vitamins A, C, and E, as well as folate and iron.


3. Antioxidant-Rich: Lemon, as well as asparagus, provides a good dose of antioxidants. Antioxidants help protect your cells from damage caused by harmful molecules called free radicals, which can contribute to chronic diseases. The vitamin C in lemon acts as a potent antioxidant, supporting immune function and promoting healthy skin.


4. Fiber Content: The pasta and asparagus in this dish contribute to its fiber content. Fiber aids in digestion, promotes a healthy gut, and can help regulate blood sugar levels. It also helps you feel fuller for longer, which may assist with weight management.


5. Low in Calories: Lemon Asparagus Chicken Pasta can be a relatively low-calorie dish, depending on the portion size and ingredients used. It can be a good option for those looking to manage their calorie intake while still enjoying a flavorful meal.


6. Omega-3 Fatty Acids: If the chicken used in the dish is from pasture-raised or organic sources, it may contain higher levels of omega-3 fatty acids. Omega-3s are beneficial for heart health, brain function, and reducing inflammation in the body.


When preparing Lemon Asparagus Chicken Pasta, it’s important to consider portion sizes and the ingredients used in the sauce or dressing, as they can affect the overall nutritional profile of the dish. Opting for whole wheat pasta or incorporating additional vegetables can further enhance its nutritional value.



Lemon Asparagus Chicken Pasta




kosher salt

1 lb. linguine or spaghetti

1 tbsp. extra-virgin olive oil

1 lb. boneless skinless chicken breasts

Freshly ground black pepper

2 tsp. Italian seasoning

2 tbsp. butter

1 small red onion, chopped

1 lb. asparagus, stalks trimmed and cut into thirds or quartered if large

3/4 c. heavy cream

1/2 c. low-sodium chicken broth

Juice of 1 lemon

3 cloves garlic, minced

3/4 c. shredded mozzarella

1/2 c. freshly grated Parmesan, plus more for garnish

1 lemon, sliced into half moons

Freshly chopped parsley, for garnish




In a large pot of salted boiling water, cook pasta according to package directions until al dente. Drain and return to pot.

In a skillet over medium heat, heat olive oil. Add chicken and season with salt, pepper, and Italian seasoning. Cook until golden and no longer pink, 8 minutes per side. Transfer to a plate to let rest, then thinly slice.


To skillet, melt butter over medium heat. Add red onion and asparagus and season with salt and pepper. Cook until tender, 5 minutes, then add heavy cream, chicken broth, lemon juice, and garlic and simmer 5 minutes.


Stir in cheeses and let cook until melty, then add lemon slices and cooked linguine. Top with sliced chicken and garnish with more Parmesan and parsley.



Certainly! Here are some tips to make a delicious Lemon Asparagus Chicken Pasta:

1. Choose Fresh Ingredients: Select fresh asparagus, juicy lemons, and high-quality chicken breasts for the best flavor. Fresh ingredients will enhance the taste and nutritional value of your dish.


2. Properly Cook the Asparagus: Trim the tough ends of the asparagus spears and blanch them in boiling water for a couple of minutes until they turn bright green. Then, transfer them to ice water to stop the cooking process and retain their vibrant color and crispness. Add them to the pasta towards the end to prevent overcooking.


3. Season the Chicken: Season the chicken breasts with salt, pepper, and any other preferred spices or herbs before cooking. This will ensure the chicken is flavorful and delicious.


4. Sear the Chicken: Heat a skillet over medium-high heat and add a little oil. Sear the chicken breasts until golden brown on each side. This will give the chicken a nice crust and seal in the juices, keeping it tender and moist.


5. Use Lemon Zest and Juice: Grate the zest of a lemon before juicing it. Lemon zest adds a burst of flavor and aroma to the dish. Squeeze fresh lemon juice over the cooked chicken and asparagus to enhance their taste and provide a tangy citrus element.


6. Create a Light Sauce: Instead of using heavy cream-based sauces, consider making a lighter sauce for your pasta. You can combine olive oil, garlic, lemon zest, lemon juice, a little chicken broth, and a touch of Parmesan cheese to create a light and flavorful sauce that complements the ingredients without overpowering them.


7. Toss Gently: When combining the pasta, chicken, asparagus, and sauce, toss them gently to coat everything evenly. Be careful not to break the asparagus spears or overmix the pasta, as it may become sticky or clumpy.


8. Garnish and Serve: Finish the dish by garnishing with fresh herbs like parsley, basil, or chives. You can also sprinkle some grated Parmesan cheese or toasted pine nuts for added texture and flavor. Serve it hot and enjoy!


Remember to adjust the quantities of ingredients and cooking times according to your taste preferences and dietary needs.


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