Chicken and Asparagus with Lemon Caper Sauce

Chicken and Asparagus with Lemon Caper Sauce

The perfect Healthy, Date Night Dinner: Chicken & Asparagus with Lemon Caper Sauce.

Are you looking for a healthy date night meal that won’t leave you feeling over full and bloated? This is the perfect date night dinner: Chicken and Asparagus with Lemon Caper Sauce. A light, healthy date night dinner that only takes 30 minutes to prep and cook! No need to sweat over your date night dinner, this recipe is: simple, yet impressive!

If you are not a fan of Asparagus, you can easily replace the asparagus with any of your favorite veggies!

Here is everything you will need and the Step-by-Step instructions to create this beautiful Chicken and Asparagus with Lemon Caper Sauce

Equipment:

  • 2 Medium Saute Pans with Lids

Ingredients:

Instructions:

  1. Heat a stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 7 minutes, then flip and cover again for additional 7 minutes.
  4. After 7 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 7 oz breast. It is always best to check the internal temperature of chicken before serving.
  5. While the chicken is cooking, cook your asparagus in a large saute. Heat the pan to medium heat, add 1/4 cup water to the pan and bring to a simmer. Add the asparagus to the pan and allow to cook for about 4 minutes at medium heat/simmering but not boiling. This quick cook will take the “bite” out of the asparagus but still leave it crisp.
  6. At this point the water should be gone from the asparagus pan. Put the butter into the hot pan and toss to coat the asparagus with the little bit of butter. Turn the heat to low, or turn off and cover with a lid to stay warm while you create a sauce. 
  7. Now that the chicken is finished, remove the chicken from the pan. Leave the juices in the pan, turn the heat up to medium, and add the butter. 
  8. Once the butter has melted add the flour. Stir the butter, chicken juices and flour together. The flour will begin to cook and soak up most if not all of the juice. This is how you create a rue, the flour should have the consistency of a wet paste. 
  9. As soon as you have a paste consistency, add 1/2 cup water and the chicken base. Turn the heat to high, bring to a boil, whisking continuously. Once boiling allow to cook for 2 minutes, continue to whisk. 
  10. After 2 minutes turn the heat to low. Squeeze the juice from half the lemon into the sauce and add the capers. Cook for another 3-4 minutes, still whisking. This will thicken the sauce. 
  11. Slice 2-3 very thin slices of lemon from the other half of the lemon. 
  12. Plate the chicken and the asparagus in an interesting way. 
  13. Squeeze the remaining other small half of lemon into the sauce and stir one last time. Drizzle the sauce over both the chicken breasts and asparagus. 
  14. Garnish with the slices of lemon and diced chives.
Chicken and Asparagus with Lemon Caper Sauce, Sliced lemons with chives and capers on the table
Prep Time: 5 minutes
Cook or Rest Time: 25 minutes
Total Time: 30 minutes
Course: Main Course
Cuisine: American
Keyword: Chicken, Chicken Dinner, Healthy Recipe
Servings: 2
Calories: 315kcal
Chicken and Asparagus with Lemon Caper Sauce

Equipment

  • 2 Medium Saute Pans with Lids

Ingredients

Instructions

  • Heat a stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
  • Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  • Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 7 minutes, then flip and cover again for additional 7 minutes.
  • After 7 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 7 oz breast. It is always best to check the internal temperature of chicken before serving.
  • While the chicken is cooking, cook your asparagus in a large saute. Heat the pan to medium heat, add 1/4 cup water to the pan and bring to a simmer. Add the asparagus to the pan and allow to cook for about 4 minutes at medium heat/simmering but not boiling. This quick cook will take the "bite" out of the asparagus but still leave it crisp.
  • At this point the water should be gone from the asparagus pan. Put the butter into the hot pan and toss to coat the asparagus with the little bit of butter. Turn the heat to low, or turn off and cover with a lid to stay warm while you create a sauce.
  • Now that the chicken is finished, remove the chicken from the pan. Leave the juices in the pan, turn the heat up to medium, and add the butter.
  • Once the butter has melted add the flour. Stir the butter, chicken juices and flour together. The flour will begin to cook and soak up most if not all of the juice. This is how you create a rue, the flour should have the consistency of a wet paste.
  • As soon as you have a paste consistency, add 1/2 cup water and the chicken base. Turn the heat to high, bring to a boil, whisking continuously. Once boiling allow to cook for 2 minutes, continue to whisk.
  • After 2 minutes turn the heat to low. Squeeze the juice from half the lemon into the sauce and add the capers. Cook for another 3-4 minutes, still whisking. This will thicken the sauce.
  • Slice 2-3 very thin slices of lemon from the other half of the lemon.
  • Plate the chicken and the asparagus in an interesting way.
  • Squeeze the remaining other small half of lemon into the sauce and stir one last time. Drizzle the sauce over both the chicken breasts and asparagus.
  • Garnish with the slices of lemon and diced chives.
The perfect date night healthy dinner!

Nutrition Facts

Nutrition Facts
Chicken and Asparagus with Lemon Caper Sauce
Amount Per Serving
Calories 315 Calories from Fat 76
% Daily Value*
Fat 8.4g13%
Saturated Fat 2.3g14%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.8g
Cholesterol 121.3mg40%
Sodium 599.6mg26%
Potassium 294.3mg8%
Carbohydrates 10.7g4%
Fiber 3.5g15%
Sugar 3.2g4%
Protein 49.5g99%
Vitamin A 52.1IU1%
Vitamin C 24.8mg30%
Calcium 38mg4%
Iron 4.1mg23%
* Percent Daily Values are based on a 2000 calorie diet.

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