⏱ 20 min total

Pan-Fried Lemon Chicken with Asparagus

Name: Pan-Fried Lemon Chicken with Asparagus
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 4 oz Chicken breast; 1 tbsp Whole wheat flour; ⅛ tsp Salt; ⅛ tsp Black pepper; ½ tbsp Butter; ¼ tsp Lemon pepper seasoning; ½ cup Asparagus; ½ fruit without seeds Lemon; ½ tbsp Parsley

Per 1 serving · 253 g · 9 ingredients

Calories

238

12%
of a 2,000 cal day

Protein
29g
45% of calories
Carbs
14g
22% of calories
Fat
9.2g
33% of calories

Portion

✓ Protein-dense

At a glance

One serving of Pan-Fried Lemon Chicken with Asparagus (253 g) has 238 calories, with 29 g of protein, 14 g of carbohydrates and 9.2 g of fat. Most of its energy comes from protein (45% of calories). It is high in protein (58% DV), Vitamin C (53% DV) and Vitamin K (50% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 33% of the daily value.

Per 100 g

94cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

4.9g

1.3 g sugar

High in

20%+ of the daily value

Protein58%
Vitamin C53%
Vitamin K50%
Thiamine21%
Riboflavin (B2)25%
Niacin75%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin A10%
Vitamin E11%
Folate (B9)13%
Potassium14%
Magnesium14%

Watch

20%+ of the daily value

Saturated fat22%
Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Cover the chicken breasts with plastic wrap and pound until each piece is about 3/4 inch thick, or cut thick breasts in half horizontally.
2
In a shallow dish, combine flour, salt, and pepper, then coat each chicken breast.
3
Melt butter in a large skillet over medium-high heat. Add chicken and sauté for 3-5 minutes on each side until golden brown and cooked through to 165°F, sprinkling with lemon pepper seasoning in the pan. Transfer cooked chicken to a plate.
4
Add chopped asparagus to the pan and sauté until bright green and tender-crisp. Remove and set aside.
5
Lay lemon slices flat in the pan and cook for a few minutes on each side to caramelize, adding a small pat of butter if needed to prevent sticking. Remove lemons and set aside.
6
Layer asparagus, chicken, and lemon slices back into the skillet.
7
Serve garnished with fresh chopped parsley.

Vitamins & minerals

Amounts for 1 serving (253 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	91 μg	10%
Vitamin C	48 mg	53%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	11%
Vitamin K	60 μg	50%
Thiamine	0.3 mg	21%
Riboflavin (B2)	0.3 mg	25%
Niacin	12 mg	75%
Vitamin B6	1 mg	80%
Folate (B9)	51 μg	13%
Vitamin B12	0.2 μg	9%
Pantothenic acid	2 mg	41%
Choline	108 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	63 mg	6%
Iron	3 mg	34%
Potassium	635 mg	14%
Magnesium	59 mg	14%
Phosphorus	314 mg	45%
Zinc	1 mg	13%
Copper	0.4 mg	39%
Manganese	0.4 mg	19%
Selenium	32 μg	58%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	409 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	56 μg	—
Serine	1 g	—
Starch	4 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 238 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Pan-Fried Lemon Chicken with Asparagus?

One serving of Pan-Fried Lemon Chicken with Asparagus (1 serving) has 238 calories, which works out to 94 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Pan-Fried Lemon Chicken with Asparagus high in protein?

Yes. It has 29 g of protein per serving, and 45% of its calories come from protein (12 g of protein per 100 calories).

Is Pan-Fried Lemon Chicken with Asparagus keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pan-Fried Lemon Chicken with Asparagus?

417 mg per serving.

How much sugar is in Pan-Fried Lemon Chicken with Asparagus?

1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (253 g)

Calories238

% Daily Value*

Total fat 9.2g	12%
Saturated fat 4.4g	22%
Trans fat 0.2g
Cholesterol 98mg	33%
Sodium 417mg	18%
Total carbohydrate 14g	5%
Dietary fiber 4.9g	17%
Total sugars 1.3g
Protein 29g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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