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Old 10-09-2020, 08:29 AM   #1  
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Default recipes for diabetes ,One-Pan Chicken & Asparagus Bake

In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal. This is one quick dinner recipe you'll be returning to again and again.

Ingredients

Ingredient Checklist2 (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
teaspoon salt, divided
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
1 Lemon wedges​​​​​​​​​​​​​​

Directions

Instructions Checklist
  • Step 1Preheat 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.
  • Step 2Meanwhile, 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.
  • Step 3Remove 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 Each
Per Serving:
351.8 calories; protein 27.6g 55% DV; carbohydrates 30.7g 10% DV; exchange other carbs 2; dietary fiber 5.7g 23% DV; sugars 8g; fat 13.8g 21% DV; saturated fat 2.3g 12% DV; cholesterol 62.7mg 21% DV; vitamin a iu 10780.7IU 216% DV; vitamin c 23.4mg 39% DV; folate 184.4mcg 46% DV; calcium 72.5mg 7% DV; iron 2.4mg 13% DV; magnesium 62mg 22% DV; potassium 910.3mg 26% DV; sodium 599.4mg 24% DV; thiamin 0.3mg 35% DV; added sugar 3g.
Exchanges: 3 Lean Protein, 2 Fat, 1 1/2 Vegetable, 1 Starch
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