BALSAMIC ROSEMARY CHICKEN
Honey, balsamic and rosemary make for a perfect combination. This balsamic rosemary chicken is slightly sweet tastes fresh from the rosemary. When paired with asparagus, this meal is completely clean, and full of both macro and micronutrients. This recipe includes a healthy portion of all macronutrients - protein, carbohydrates, and a little bit of fat. The micronutrients in this recipe include vitamins C, calcium, iron, vitamin K, folate, and more. Overall, this is an incredibly well-rounded meal that will leave you feeling satisfied and clean.
Nutritional Benefits of Dark Green Vegetables
You may not know this but dark green vegetables, especially leafy greens contain calcium and iron. These are two nutrients that primarily come in animal products and milk products so getting these nutrients through dark green vegetables is a plant-based way to get those nutrients.
These dark green vegetables also contain vitamin C. Most people know vitamin C as the nutrient that fights the common cold. Although the data on that isn’t conclusive, vitamin C is proven to help with collagen synthesis and iron absorption. Since the chicken is the main source of iron in this recipe, the vitamin C in the dark greens is the perfect compliment to enhance iron absorption in the body. As far as collagen synthesis goes, collagen is the main protein in connective tissues in the body that help build muscles, tendons, ligaments, and skin. Collagen also plays a role in strengthening the bones. Overall, vitamin C plays a crucial role in maintaining bone and muscle strength.
If you don’t like asparagus, swap out for your favorite vegetable. Other ideas include roasted broccoli, sautéed summer squash and zucchini, or a side salad. Enjoy this delicious chicken and the light feeling that follows.
How to cook asparagus
Roasting: For a typical recipe, I like to roast asparagus. It is simple and quick. Spray the asparagus with non-stick cooking spray, season with salt and pepper, and bake at 400 F degrees for 15-20 minutes.
Sautéing: In a medium or large skillet, heat 1 tbsp of olive oil. Place the asparagus on top and season with salt and pepper. Saute for 3-5 minutes. Add 1 tbsp of water and let the water simmer out. Saute for 4-5 more minutes, or until soft.
Cast iron pan: In this specific recipe I added the asparagus to the cast iron pan, sprayed with cooking spray and seasoned with salt and pepper. Cook them at 375 F degrees (same as the chicken) and cook until the chicken is done.
INGREDIENTS
1 lb chicken breast
1/2 cup balsamic vinegar
2 tbsp honey
2 tbsp fresh rosemary, chopped
2 tsp minced garlic
1 tsp olive oil
2 cups small potatoes, quartered
1 bunch asparagus
Salt and pepper, to taste
INSTRUCTIONS
In a ziplock plastic bag, combine chicken, balsamic vinegar, honey, rosemary, and garlic. Let is sit in the marinade for at least 30 minutes. Preheat the oven to 375 F degrees.
If you have a cast iron pan, heat olive oil over high heat. Add the marinated chicken breasts. Cook for 3-4 minutes on each side, or until brown. It should NOT be cooked through. If you don’t have a cast iron pan, heat a normal pan on high heat. Brown the chicken for 3-4 minutes on each side. Then, transfer the browned chicken to a baking dish to finish the cooking process.
If there is space on either your cast iron or baking pan, add the potatoes and the asparagus to the pan. Spray with cooking spray and season with salt and pepper. If you don’t have enough space on your pan, prepare a separate sheet pan with the seasoned potatoes and asparagus.
Move the chicken breasts on the cast iron pan and the potatoes and asparagus to the preheated oven. Cook for 30-35 minutes, or until cooked through. The internal temperature of the chicken should reach 165 F degrees. Allow the chicken to rest for 5 minutes after taking it out. Enjoy!
NUTRITION (4 oz chicken + 1/2 cup potatoes, 6 spears asparagus)
Makes 4 servings
340 calories
39g protein (47%)
31g carbs (36%)
7g fat (17%)
Balsamic Rosemary Chicken
Ingredients
- 1 lb chicken breast
- 1/2 cup balsamic vinegar
- 2 tbsp honey
- 2 tbsp fresh rosemary, chopped
- 2 tsp minced garlic
- 1 tsp olive oil
- 2 cups small potatoes, quartered
- 1 bunch asparagus
- Salt and pepper, to taste
Instructions
- In a ziplock plastic bag, combine chicken, balsamic vinegar, honey, rosemary, and garlic. Let is sit in the marinade for at least 30 minutes. Preheat the oven to 375 F degrees.
- If you have a cast iron pan, heat olive oil over high heat. Add the marinated chicken breasts. Cook for 3-4 minutes on each side, or until brown. It should NOT be cooked through. If you don’t have a cast iron pan, heat a normal pan on high heat. Brown the chicken for 3-4 minutes on each side. Then, transfer the browned chicken to a baking dish to finish the cooking process.
- If there is space on either your cast iron or baking pan, add the potatoes and the asparagus to the pan. Spray with cooking spray and season with salt and pepper. If you don’t have enough space on your pan, prepare a separate sheet pan with the seasoned potatoes and asparagus.
- Move the chicken breasts on the cast iron pan and the potatoes and asparagus to the preheated oven. Cook for 30-35 minutes, or until cooked through. The internal temperature of the chicken should reach 165 F degrees. Allow the chicken to rest for 5 minutes after taking it out. Enjoy!
Calories
340Fat (grams)
6.5Sat. Fat (grams)
1.7Carbs (grams)
30.9Fiber (grams)
4.3Net carbs
26.6Sugar (grams)
6.7Protein (grams)
38.6Sodium (milligrams)
106Cholesterol (grams)
96.4serving size = 4 servings-- 47% protein 36% carbs 17% fat
Hi, I’m Katie! Welcome to Simply Balanced You - a space created to help you reach your inner wellness goals and enjoy every part of your personal health journey. To learn more about me, click here!
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