This recipe turned into a great dinner - from the American Heart Association's One-Dish Meals Cookbook.
Lemon-Garlic Chicken, Asparagus, and Potatoes
Star Rating: 4 stars
Vegetable oil spray (olive oil spray preferred)
2 large baking potatoes (russet preferred) (about 24 ounces)
2 tsp. olive oil
1 medium lemon
1/2 cup fat-free, low-sodium chicken broth
1 tsp. olive oil
4 medium garlic cloves, minced
4 skinless chicken breast halves with bone (about 6 ounces each), all visible fat discarded
1 tsp. salt
1/2 tsp. pepper
1/2 cup fresh, soft whole-wheat bread crumbs
1 pound asparagus spears, cut diagonally into 1 1/2-inch pieces
2 tbsp. snipped fresh parsely
Preheat the oven to 375 degrees.
Lightly spray a 15x10x1-inch rimmed baking sheet or the bottom of a large broiler pan with vegetable oil spray.
Cut each potato lengthwise into 6 wedges. Place on the baking sheet with the skin side down. Brush the wedges with 2 teaspoons oil.
Bake for 10 minutes.
Meanwhile, grate 1 teaspoon lemon zest. Set aside. Squeeze 2 tbsp. lemon juice into a small bowl. Stir in the broth, remaining 1 teaspoon oil, and garlic.
Remove the pan from the oven. Add the chicken. Brush the chicken and potatoes with the broth mixture. Sprinkle with the salt and pepper, then with the bread crumbs.
Bake for 30 minutes. Remove the pan from the oven. Brush the potatoes with the pan juices. Add the asparagus.
Bake for 10 minutes, or until the chicken is no longer pink in the center and the potatoes and asparagus are tender.
To serve, sprinkle with the parsley and lemon zest.
Per serving: Calories 311, Total Fat 5.5 g, Saturated 1.0 g, Polyunsaturated 0.5 g, Monounsaturated 3.0 g, Cholesterol 79 mg, Sodium 716 mg, Carbohydrates 30 g, Fiber 5 g, Sugar 5 g, Protein 38 g
6 Weight Watchers points/serving