One Pan Lemon Chicken with braised asparagus in a simple lemon mustard sauce. Gluten Free + Whole30 + Paleo
Ok so first things first – how was your weekend? Do anything fun? Now that the weather here is starting to brighten up a touch I’ve been trying to take advantage of every opportunity to go outside and just soak up some vitamin D. It’s amazing what a little sunlight and fresh air can do for my mood. I just need to make sure I remember that when I’m feeling like a hermit and don’t want to leave the house.
Yesterday I also took advantage of the partially sunny weather by trying my hand at making a stop motion video. I need more practice, for sure, but it was so much fun to make! I just need to figure out a way to control the light better. Ya girl’s struggling to keep up with those damn clouds.
But anyway – onto the recipe!
I’ve made this chicken for Mike soooo many times this week. While I usually don’t like making the same thing for dinner too often, I don’t mind making this because it’s just so easy.
This Lemon Chicken Dish Is
√ Quick & easy
√ Made in one pan
√ Using wholesome ingredients
√ None of which are weird
√ With fresh & bright flavours
I know how much you guys like easy chicken dishes so I had to share another one but this time with lemon & asparagus as the main stars. It just feels so very much like a spring time dinner to me – it had to be done!
The method here is simple enough: coat your chicken in light flour batter. You can use a regular gluten free flour or tapioca/arrowroot if you’re looking for a grain free, paleo option that’s also Whole30 compliant.
After you brown the chicken on both sides, you quickly braise the asparagus in the pan along with a little garlic, stock, lemon juice and mustard. Once the sauce reduces down you simply add the chicken back to the pan, sprinkle with some parsley for added freshness and you’re done! All done in less than 30 minutes and in one pan.
Serve the lemon chicken & asparagus over a bed of rice/cauliflower rice to soak up all the saucy goodness and enjoy! Bright and punchy lemon garlic flavours with a tangy, mustard bite – what’s not to love? And with minimal clean up too!
Don’t forget to #asaucykitchen on instagram if you try this One Pan Lemon Chicken! I love seeing what you make with! You can also post your pictures to our facebook page!
One Pan Lemon Chicken with braised asparagus in a simple lemon mustard sauce. Gluten Free + Whole 30 + Paleo Option
- 4 chicken breasts boneless, skinless
- 1/4 cup tapioca flour for paleo or plain gluten free flour
- 2 tablespoons olive oil
- 3/4 teaspoon sea salt plus more for seasoning
- 1/2 teaspoon ground black pepper plus more for seasoning
- 1 pound asparagus stalks ends trimmed and then cut in half
- 2 cloves garlic crushed
- 3 tablespoons fresh lemon juice
- 1/2 zest of lemon
- 1 tablespoon dijion mustard
- 1 cup chicken stock aim for a lower sodium stock
- 1 tablespoon fresh parsley roughly chopped + more for garnishing
Place the chicken breasts between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. If your breasts are extra thick you can also just cut/slice them in half.
Place the flour, salt & pepper in a shallow dish and gently toss the chicken breasts to coat in flour.
In a large skillet add 1 tablespoon of olive oil and bring to a medium high heat. When the oil is hot add the chicken to the skillet and cook each side for about 5 minutes or until golden and cooked through. Once cooked remove the chicken and place on a paper towel lined plate. Set aside while you cook the asparagus.
Add the remaining 1 tablespoon olive oil in the skillet. Add the asparagus stalks and sauté for a minute. Add the garlic and sauté another minute longer until fragrant.
In a small bowl or cup whisk together the lemon juice and mustard until fully mixed. Pour into the skillet with the asparagus along with the chicken stock. Bring the liquid to a boil and then reduce down to a simmer. Cover and let cook another 3-4 minutes or until the asparagus is tender.
Stir in the parsley and then add the chicken back to the pan and rotate the breasts to coat in the liquids. Taste the sauce and season with more salt & pepper as needed.
Calories: 183 Fat: 8g Saturated fat: 8g Carbohydrates: 12g Sugar: 3g Fiber: 2g Protein: 16g