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Herbaceous tarragon chicken with asparagus in a serving dish.
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Tarragon Chicken with Asparagus

An easy and healthy herbed chicken and vegetable meal.
Prep Time10 minutes
Cook Time55 minutes
Marinate30 minutes
Total Time1 hour 35 minutes
Course: Main Course
Cuisine: American
Keyword: Tarragon Chicken with Asparagus
Servings: 2

Ingredients

For the chicken and vegetables:

  • 2 chicken breasts skinless, cut into suprema (about 300 g or 10.5 oz).
  • 1 bunch of asparagus trimmed (about 200 g).
  • 1 cup of broccoli florets about 100 g.
  • 1 leek sliced into rounds (about 100 g).
  • 1 lime sliced into rounds.

For the marinade:

  • 2 tablespoons of mustard 30 g.
  • 1 tablespoon of dried tarragon or 2 tablespoons fresh, chopped (3 g dried / 5 g fresh).
  • 3 cloves of garlic crushed (about 10 g).
  • Juice of 1 lime about 2 tablespoons or 30 ml.
  • 1 teaspoon of salt 5 g.
  • ½ teaspoon of black pepper 2 g.
  • 2 tablespoons of olive oil 30 ml.

Instructions

  • Prepare the marinade: In a small bowl, combine the mustard, tarragon, crushed garlic, lime juice, salt, pepper, and olive oil. Mix well until smooth.
  • Marinate the chicken: Place the chicken breasts in a sealable bag or a shallow dish. Pour the marinade over the chicken, making sure it’s evenly coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes (or overnight for more flavor).
  • Preheat the oven: Preheat your oven to 375°F (190°C). Line a baking tray with parchment paper or aluminum foil for easy cleanup.
  • Arrange the chicken and vegetables: Place the marinated chicken breasts on the prepared tray. Surround them with the asparagus, broccoli florets, leek rounds, and lime slices. Drizzle any remaining marinade over the vegetables for extra flavor.
  • Cover and bake: Cover the tray loosely with parchment paper or aluminum foil to prevent the chicken from drying out. Bake for 30 minutes.
  • Uncover and brown: Remove the cover and bake for an additional 15-20 minutes, or until the chicken is fully cooked (internal temperature of 165°F or 75°C) and the vegetables are tender. The chicken should be golden brown on top.
  • Serve: Remove the tray from the oven and let it rest for 5 minutes. Serve the chicken and vegetables directly from the tray, garnished with fresh lime slices and a sprinkle of tarragon if desired.

Notes

Just 2 Points per serving. 

Nutrition

Serving: 576g | Calories: 550kcal | Carbohydrates: 24g | Protein: 67g | Fat: 22g | Saturated Fat: 3.6g | Cholesterol: 199mg | Sodium: 1479mg | Potassium: 1507mg | Fiber: 7g | Sugar: 6g | Calcium: 144mg | Iron: 5.8mg