Introduction:
Grilled Chicken with Asparagus and Avocado is the perfect recipe for those who enjoy a healthy yet flavorful meal. Packed with lean protein, healthy fats, and a variety of fresh vegetables, this dish is ideal for a light lunch or dinner. The grilled chicken provides a savory base, while roasted asparagus adds a slightly crisp texture. Creamy avocado and juicy cherry tomatoes bring richness and brightness to the plate, all topped off with a tangy homemade dressing. Whether you’re looking to maintain a balanced diet or simply enjoy a delicious meal, this recipe offers a satisfying experience without the guilt.
Not only is this dish quick and easy to prepare, but it’s also loaded with nutrients. Chicken offers a great source of lean protein, while avocado provides essential healthy fats that support heart health. Asparagus is rich in vitamins like folate and vitamin K, making this a nutrient-dense meal. Additionally, the vibrant dressing with balsamic vinegar and Dijon mustard enhances the dish with a zesty flavor. Whether you’re serving this as a quick weeknight meal or as part of a light brunch, it’s sure to be a hit!
Ingredients
For the Chicken and Veggies:
- 2 boneless, skinless chicken breasts
- 1 bunch asparagus, trimmed
- 1 ripe avocado, halved and pitted
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Fresh parsley or cilantro (for garnish)
For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Preparation
Step 1: Marinate the Chicken
In a small bowl, combine 1 tablespoon olive oil, lemon juice, garlic powder, salt, and pepper. This simple marinade will infuse the chicken with zesty and savory flavors while keeping it moist and tender. Rub this mixture all over the chicken breasts, making sure to coat them evenly. Let the chicken marinate for at least 15 minutes to allow the flavors to penetrate. For even better results, you can marinate the chicken for up to 2 hours in the refrigerator.
Step 2: Grill the Chicken
Preheat your grill or grill pan to medium-high heat. Once heated, place the marinated chicken breasts on the grill. Cook for about 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C). The key here is to get those beautiful grill marks while ensuring the chicken remains juicy. Once cooked through, remove the chicken from the grill and let it rest for a few minutes before slicing. Resting helps retain the juices and keeps the chicken tender.
Step 3: Roast the Asparagus
While the chicken is grilling, prepare the asparagus. Toss the trimmed asparagus spears in 1 tablespoon olive oil, along with a sprinkle of salt and pepper. Spread the asparagus out on a baking sheet and roast in a preheated oven at 400°F (200°C) for about 10-12 minutes. The asparagus should be tender but still slightly crisp, providing a delicious contrast in texture to the creamy avocado and tender chicken.
Step 4: Prepare the Dressing
In a small bowl, whisk together 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, and 1 teaspoon Dijon mustard. Season the dressing with salt and pepper to taste. The tangy balsamic vinegar and the bite from the mustard balance perfectly with the richness of the avocado and the freshness of the vegetables. Set the dressing aside until you’re ready to assemble the dish.
Step 5: Assemble the Dish
On a large serving plate, arrange the grilled chicken slices, roasted asparagus, and halved avocado. Add the halved cherry tomatoes for a burst of color and juiciness. Drizzle the dressing generously over the entire dish, making sure each component gets a hit of that tangy goodness. Garnish with fresh parsley or cilantro for a vibrant finishing touch. The combination of flavors, textures, and colors makes this dish visually stunning and incredibly appetizing.
COOKING Note:
For perfectly grilled chicken, make sure your grill is hot before adding the chicken breasts. This ensures you get those classic grill marks while locking in the juices. For the asparagus, roasting at a high temperature helps them caramelize slightly, intensifying their natural sweetness. Don’t overcook the asparagus; you want it to remain slightly crisp to contrast with the creamy avocado.
Serving Suggestions:
This dish is versatile and can be served on its own for a light meal, or alongside some additional sides. Consider serving it with a whole grain like quinoa or brown rice to boost the fiber content and make the meal more filling. A side of crusty bread would also be a wonderful addition, helping to soak up any extra dressing.
For a refreshing beverage pairing, try a crisp white wine like Sauvignon Blanc, which complements the lightness of the grilled chicken and the fresh vegetables. Alternatively, an iced herbal tea with lemon and mint would be a non-alcoholic option that adds a refreshing note to the meal.
Tips:
- Marinate longer for more flavor – While 15 minutes is enough to impart some flavor, marinating the chicken for up to 2 hours will make it even more flavorful.
- Try grilling the asparagus – If you prefer, you can grill the asparagus instead of roasting it. Just toss them in olive oil and grill alongside the chicken until they have nice char marks.
- Add some extra veggies – This dish is adaptable, and you can easily add more vegetables such as bell peppers or zucchini to the grill for extra color and nutrition.
- Use ripe avocados – Make sure your avocados are perfectly ripe for the best texture. They should yield slightly to pressure when gently squeezed.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Nutritional Information (per serving):
- Calories: 400 kcal
- Protein: 35g
- Sodium: 420mg
Conclusion:
Grilled Chicken with Asparagus and Avocado is a wholesome and flavorful meal that can be enjoyed at any time of the year. The combination of lean chicken, vibrant vegetables, and a tangy dressing ensures that every bite is packed with flavor and nutrition. It’s an ideal dish for anyone seeking a healthy, balanced meal that’s both easy to prepare and delicious to eat. Whether you’re making it for yourself or serving it to guests, it’s sure to be a crowd-pleaser.
FAQ
Q: Can I prepare this dish ahead of time?
A: Yes! You can marinate the chicken ahead of time and even grill it earlier in the day. Simply store the grilled chicken in the refrigerator and reheat it before serving. The asparagus can also be roasted ahead of time and reheated in the oven for a few minutes.
Q: What can I use instead of asparagus?
A: You can substitute the asparagus with other vegetables like zucchini, green beans, or even broccoli. Adjust the roasting time as needed, depending on the vegetable.
Q: Can I make this dish vegan?
A: To make this dish vegan, substitute the chicken with grilled tofu or a plant-based protein option. You can also increase the amount of avocado and add more veggies to make it even heartier.
Q: What’s the best way to store leftovers?
A: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the chicken in a pan or microwave until warmed through, and enjoy it cold or warmed.
If you’re eager to explore a wider variety of mouthwatering recipes, you can click here to uncover a collection of dishes that suit every palate. Whether you’re in the mood for quick and easy meals or something more elaborate, you’ll find plenty of inspiration to elevate your cooking experience!