Chicken and Asparagus Over Wild Rice
Savor the vibrant flavors of this wholesome Chicken and Asparagus Over Wild Rice recipe, a perfect balance of hearty and fresh. Tender slices of golden-seared chicken breast pair beautifully with crisp, garlicky asparagus, while the nutty depth of wild rice sets the stage for a truly satisfying meal. A zesty lemon-butter sauce ties everything together, delivering a bright, buttery finish that's elevated by a sprinkle of Parmesan cheese. Packed with protein and nutritious vegetables, and made with simple, wholesome ingredients, this one-pan dish is as easy to prepare as it is delicious. Ideal for weeknight dinners or meal prepping, this recipe is a must-try for chicken and wild rice enthusiasts looking for a quick, flavorful upgrade.
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Recipe Information
Ingredients
- 1 cup wild rice
- 2 cups chicken broth
- 2 tablespoons olive oil
- 2 pieces boneless, skinless chicken breasts
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 1 pound asparagus spears, trimmed and cut into 2-inch pieces
- 2 cloves minced garlic
- 1 tablespoon butter
- 2 tablespoons lemon juice
- 2 tablespoons grated Parmesan cheese
Instructions
Rinse the wild rice under cold water and drain. In a medium saucepan, bring the chicken broth to a boil. Add the wild rice, reduce the heat to low, cover, and simmer for 35-40 minutes or until tender. Remove from heat and set aside.
While the rice cooks, prepare the chicken. Pat the chicken breasts dry and season both sides with salt, pepper, and garlic powder.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts and cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F/74°C). Remove the chicken from the skillet and set aside to rest.
In the same skillet, add the remaining 1 tablespoon of olive oil and the asparagus. Sauté for 4-5 minutes until the asparagus is bright green and slightly tender. Add the minced garlic and sauté for an additional 30 seconds until fragrant.
Push the asparagus to the sides of the skillet and add the butter to the center. Once the butter has melted, stir in the lemon juice and mix everything together.
Slice the rested chicken breasts into thin strips.
To serve, divide the cooked wild rice among four plates. Top each plate with sliced chicken and sautéed asparagus. Drizzle any remaining lemon-butter sauce from the skillet over the top.
Finish with a sprinkle of grated Parmesan cheese on each plate. Serve warm and enjoy!
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 924 mg | 40% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 3.5 g | 13% | |
| Total Sugars | 3.2 g | ||
| Protein | 34.3 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 625 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
