⏱ 42 min totalOne Pan Lemon Parmesan Chicken and Asparagus
Per 1 serving · 376 g · 17 ingredients
of a 2,000 cal day
- Protein41g22% of calories
- Carbs49g26% of calories
- Fat44g52% of calories
At a glance
One serving of One Pan Lemon Parmesan Chicken and Asparagus (376 g) has 741 calories, with 41 g of protein, 49 g of carbohydrates and 44 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (83% DV), Vitamin A (34% DV) and Vitamin C (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 66%, 102% and 53% of the daily value.
High in
20%+ of the daily value
- Protein83%
- Vitamin A34%
- Vitamin C25%
- Vitamin E29%
- Vitamin K102%
- Thiamine47%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Potassium17%
Watch
20%+ of the daily value
- Sodium66%
- Saturated fat102%
- Cholesterol53%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ lb Chicken breast
¹⁄₁₆ cup Whole wheat flour
¼ cup Breadcrumbs
¼ cup Parmesan cheese
¼ tsp Parsley
⅛ tsp Garlic powder- 🥄⅛ tsp Salt
⅛ tsp Black pepper
½ lemon Lemon zest
½ lemon yields Lemon juice
½ tbsp Garlic
2 tbsp Butter- 🥄¾ tsp. Lemon pepper seasoning
¼ lb Asparagus
¾ tbsp Olive oil
¾ tbsp Honey- 1 tbsp Parsley
Directions
- 1
Preheat the oven to 400°F and line a large sheet pan with parchment paper.
- 2
Set up three bowls: one with flour, another with bread crumbs, half of the Parmesan, dried parsley, garlic powder, salt, and pepper, and the last with lemon zest, lemon juice, minced garlic, and two-thirds of the melted butter.
- 3
Slice the chicken breasts into strips. Coat each strip in flour, then in the lemon mixture, and finally in the Parmesan bread crumbs mixture. Place on the prepared sheet pan.
- 4
Sprinkle any remaining Parmesan breadcrumbs mixture and lemon pepper seasoning over the chicken. Bake for 10 minutes.
- 5
Flip the chicken, add asparagus to the pan, drizzle with reserved lemon butter sauce, and sprinkle with remaining Parmesan. Bake for another 10-12 minutes until chicken reaches an internal temperature of 165°F.
- 6
Whisk together the remaining butter, lemon juice, lemon zest, olive oil, and honey. Top the chicken with this mixture and garnish with freshly chopped parsley.
Vitamins & minerals
Amounts for 1 serving (376 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 307 μg | 34% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 122 μg | 102% |
| Thiamine | 1 mg | 47% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 15 mg | 91% |
| Vitamin B6 | 1 mg | 90% |
| Folate (B9) | 116 μg | 29% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 130 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 362 mg | 36% |
| Iron | 5 mg | 67% |
| Potassium | 809 mg | 17% |
| Magnesium | 90 mg | 21% |
| Phosphorus | 548 mg | 78% |
| Zinc | 3 mg | 26% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 42% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 10 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 763 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 9 g | — |
| Galactose | 0.5 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 243 μg | — |
| Serine | 2 g | — |
| Starch | 22 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 741 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 141minWalking (3.5 mph)
- 89minCycling (moderate)
- 62minRunning (6 mph)
- 104minSwimming laps
Common questions
How many calories are in One Pan Lemon Parmesan Chicken and Asparagus?
One serving of One Pan Lemon Parmesan Chicken and Asparagus (1 serving) has 741 calories, which works out to 197 calories per 100 g. That is about 37% of a 2,000-calorie day.
Is One Pan Lemon Parmesan Chicken and Asparagus high in protein?
It provides a solid 41 g of protein per serving (83% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One Pan Lemon Parmesan Chicken and Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One Pan Lemon Parmesan Chicken and Asparagus?
1519 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One Pan Lemon Parmesan Chicken and Asparagus?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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