Here is a simple, low-calorie, low-carb rooster dish, and it is fantastic tasting! Get pleasure from this one-pan meal in about half-hour. The rooster thighs are completely cooked, tender, and juicy. The contemporary asparagus works very well with them. Every serving has simply 204 energy and 12 grams of fats.
- 1 pound asparagus, ends trimmed and sliced into 3 inch items
- 4 rooster thighs, boneless skinless (~4-5 ounces every)
- Salt and pepper, to style (I used Dealer Joe’s Garlic salt as an alternative of salt), see procuring suggestions
- 2 tablespoons reduced-fat butter or Good Stability Mild, divided
- 1 tablespoon plus 1 teaspoon olive oil
- 1 tablespoon minced garlic
- 1½ teaspoons dried Italian seasonings
- Salt and pepper to style, (I used Dealer Joe’s Garlic salt as an alternative of salt)
- ½ contemporary lemon
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Add asparagus items to a microwave-safe bowl or plate. Prepare dinner for 3-4 minutes to melt a bit. I like to melt the asparagus briefly within the microwave so it turns into very tender as soon as cooked with the rooster.
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Season rooster with salt and pepper on each side. Soften 1 tablespoon butter and 1 tablespoon olive oil collectively in a big, nonstick pan/skillet over medium-high warmth. Stir in garlic and herbs and cook dinner one other minute till the garlic is aromatic. Scale back warmth to medium, add rooster to pan, and cook dinner for five minutes, then flip and cook dinner one other 5-7 minutes. (Rooster ought to be nearly executed however not fully by way of by this level).
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Transfer the rooster thighs over to the edges and add the remaining 1 tablespoon butter and 1 teaspoon olive oil to the center of the pan. When the butter is melted, add softened asparagus. Season asparagus with salt or garlic salt and pepper, to style. Squeeze the juice of ½ lemon all around the prime. Proceed to cook dinner asparagus, rotating all through, for 4-6 minutes till very tender and rooster is totally cooked by way of.
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Take away rooster and asparagus to a serving plate. Scrape the underside and sides of the pan and drizzle the liquid over the rooster.
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Any leftovers freeze nice.
Purchasing Suggestions
Dealer Joe’s Garlic Salt is my all-time favourite salt. It’s not like another garlic salt which is often very salty. This has extra of a seasoned garlic taste with out being too salty. It’s fantastic to make use of within the dish and fabulous over roasted or steamed veggies, eggs, popcorn, and such. The chances are countless!
WW Freestyle SmartPoints 4-Blue
WW SmartPoints 4–Inexperienced
WW Factors Plus 6
| SKINNY FACTS: for 1 rooster thigh with asparagus 204 energy, 12g fats, 2g sat fats, 95mg chol, 23g prot, 6g carbs, 325mg sod, 2g fiber, 2g sugar |
| FACTS: for SmartPoints 175 energy, 2g sat. fats, 20g protein, 0g sugar |
Serving: 1thighEnergy: 204kcalCarbohydrates: 6gProtein: 23gFats: 12gSaturated Fats: 2gLdl cholesterol: 95mgSodium: 325mgFiber: 2gSugar: 2gBlue Good Factors: 4Inexperienced Good Factors: 4Plus Factors: 6
