Lemon Herb Grilled Chicken with Asparagus

تفصیل

A light, flavorful, and diabetes-friendly dinner featuring tender grilled chicken breast marinated in fresh lemon juice and herbs, served alongside perfectly roasted asparagus. This low-carb, high-protein meal is ideal for blood sugar management while delivering restaurant-quality taste.

Nutrition Information (Per Serving)

Calories: 285
Protein: 42g
Carbohydrates: 8g
Fiber: 4g
Net Carbs: 4g
Fat: 9g
Saturated Fat: 2g
Sodium: 380mg

اجزاء

For the Chicken:

4 boneless, skinless chicken breasts (6 oz each)
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
3 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme leaves
1 teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon black pepper
Zest of 1 lemon

For the Asparagus:

1½ pounds fresh asparagus, trimmed
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
¼ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon fresh lemon juice
2 tablespoons grated Parmesan cheese (optional)

ہدایات

Prepare the Marinade: Whisk together lemon juice, olive oil, garlic, herbs, and seasonings. Marinate chicken for 30 minutes to 4 hours.

Cook the Chicken: Grill at medium-high heat for 6-7 minutes per side until internal temperature reaches 165°F. Let rest 5 minutes before slicing.

Roast the Asparagus: Toss asparagus with olive oil, garlic, salt, and pepper. Roast at 425°F for 12-15 minutes until tender.

Serve: Slice chicken diagonally, arrange with asparagus, and garnish with lemon wedges and fresh herbs.

Recipe Details

Prep Time: 45 minutes
Cook Time: 20 minutes
Total Time: 65 minutes
Servings: 4
Category: Main Dish
Cuisine: Mediterranean
Method: Grilling, Roasting

Diabetes Management Tips

This meal has minimal blood sugar impact with only 4g net carbs per serving. The high protein content (42g) helps stabilize glucose levels and provides sustained energy. Perfect for lunch or dinner, this complete meal requires no additional carbohydrates.

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