Oven-baked lemon chicken with asparagus

Oven-baked lemon chicken with asparagus: a simple oven dish with chicken breast, green asparagus, garlic, lemon, oregano and olive oil.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 25 min
• Total time: 35 min
• Calories: 350 kcal per serving
• Protein: 45 g
• Fat: 12 g
• Carbs: 8 g

Ingredients

• 250 g chicken breast fillet
• 200 g asparagus
• 1 garlic clove
• ½ lemon
• 1 tbsp olive oil
• Salt
• Pepper
• 1 tsp oregano

Method

You’ll need: oven · baking tray · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and line a baking tray with baking paper.
2. Trim the woody ends off the green asparagus and spread it out on one side of the tray.
3. Trim the chicken breast fillet and place it on the free side of the tray. Finely chop the garlic and cut the unwaxed lemon into thin slices.
4. Drizzle the chicken and asparagus with olive oil and season with garlic, oregano, salt and black pepper. Lay the lemon slices on the chicken.
5. Cook everything in the oven at 200 °C for 20–25 min until the chicken is cooked through and the asparagus is lightly browned. Leave the chicken to rest briefly before cutting.
6. To serve, put the chicken and asparagus on a plate and spoon over the lemon juice and cooking juices that have collected on the tray.

Good to know

I especially like an oven dish like this on long days: little effort, straightforward flavours. The lemon keeps everything fresh, and the oven does the rest.

Swaps

Chicken breast fillet → skinless chicken thighs (juicier, also provide iron and zinc) Asparagus → broccoli (also provides vitamin C and fibre) Olive oil → avocado oil (heat-stable for baking, mild in flavour) Oregano → rosemary (also provides plant compounds)

Allergens

The dish contains none of the most common allergens such as gluten, egg, soya or nuts; garlic and lemon can irritate a sensitive stomach, and in pregnancy it's suitable as long as the chicken is cooked right through.

Frequently asked questions

What nutrients are in green asparagus?

Green asparagus mainly provides folate, vitamin K, potassium and some vitamin C. There's also fibre and various plant compounds such as flavonoids.

Does garlic suit everyone?

Not always. Garlic contains fructans, which can cause bloating or abdominal pressure in sensitive people, for example those with IBS.

What does the lemon bring to this dish nutritionally?

Lemon provides some vitamin C and citric acid. The amount isn't huge, but it rounds off the dish with fresh acidity and plant compounds from the zest and juice.

Is oregano just seasoning, or does it matter nutritionally?

Oregano brings small amounts of essential oils and polyphenols. In normal kitchen amounts its contribution is fairly small – it matters much more for flavour than for nutrition.

Why does olive oil work well here?

Olive oil mainly provides monounsaturated fatty acids and some vitamin E. It's a good choice for oven dishes at moderate heat and rounds off the flavours of the lemon, asparagus and chicken.

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