Stay Healthy with Asparagus

 Shared by Dr. Bryan Stephens

Stay Healthy with Asparagus


People are always on the go and a lot of times the last thing they want to do is cook dinner. Most of the time when they are feeling too tired to cook, they end up picking up fast food and that just adds more stress to their bodies. The most overlooked thing that ends up causing them pain is how they eat. Make sure to keep getting good healthy nutrients in your bodies through green smoothies and this one pan chicken and asparagus bake.  It’s simple, easy and it can always leave you with leftovers if you want them for lunch then next day. Plus, the added benefit of eating asparagus will have your body thanking you!

  • “As a good source of fiber, asparagus promotes regularity and digestive health and may help reduce your risk of heart disease, high blood pressure and diabetes.”
  • “Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease.”


  • 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


Step 1

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.

Step 2

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.

Step 3

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.


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