Spicy Lemon Caper Chicken with Asparagus

February 21, 2018

 

Fiorella DiCarlo is a Registered Dietitian who loves to cook with an Italian accent! This recipe uses a combination of fresh, seasonal ingredients that work together to make a dish full of flavor and packed with nutrition!

 

Ingredients:

  • Extra Virgin Olive Oil

  • 2-3 cloves garlic, chopped 

  • 1/2-1 tsp red pepper flakes

  • 4 bone-in, chicken legs/thighs 

  • Sea salt, to taste

  • 1/2 Lemon, juice & rind

  • 1/2-1 Tbsp capers

  • 1 lb asparagus, ends trimmed

  • Salt & pepper, to taste

  • Extra Virgin Olive Oil

 

Preparation:

  • Lightly coat pan with olive oil over medium high heat.

  • Saute chopped garlic and red pepper flakes until aromatic and slightly sizzling  

  • Add chicken legs/thighs, let brown in pan and develop golden brown sear and crust. 

  • Layer flavors by adding sea salt to taste, freshly squeezed lemon juice and lemon rind to chicken. 

  • Add capers, and allow chicken to cook for 20-25 minutes, flipping halfway to ensure even cooking and browning. 

  • In the meantime, prepare your asparagus by preheating your oven to 400F.

  • Toss trimmed asparagus with olive oil, salt and pepper on baking sheet. Bake 10-15 minutes until tender

  • Serve chicken with a side of asparagus and a squeeze of lemon and enjoy! 

 

Nutrition RX: 

  • Extra Virgin Olive Oil: is a heart healthy monounsaturated fat that helps reduce inflammation and keep blood flowing properly. Its antioxidant profile boosts your immunity and keeps skin glowing!

  • Garlic: contains an enzyme called allicin, which has antimicrobial properties and can prevent the common cold!

  • Red Pepper Flakes: contains capsaicin, that spicy kick to your taste buds also boosts your metabolism

  • Chicken: great source of lean protein  to keep you full and satisfied. Dark meat (legs, thighs) is especially high in iron, which is important for normal blood circulation and prevents fatigue!

  • Lemon: source of ascorbic acid, or Vitamin C, which is a great antioxidant to protect your body and also works to help your body absorb iron found in food (both from animal sources like chicken, red meats, etc or from plant sources like dark leafy greens, spinach, kale, etc) 

  • Asparagus: filled with fiber, folate, B vitamins, and vitamin K. It also helps to reduce inflammation, flushes toxins from the body, boosts energy, aids digestion, and reduces risk of chronic diseases.

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