If you’re looking for a midweek supper that requires little time to prepare, this asparagus and chicken is a perfect solution. The sauce merely needs a quick blitz in your blender and can easily be made ahead. Coupled with roasted asparagus and chicken tenders that take little time to bake, this meal is a quick solution filled with goodness.
Tip
This sauce is not just delicious with asparagus and chicken. Serve with fresh beans, prawns, or salmon. Alternatively, for a vegetarian menu, serve sauce with a medley of roasted vegetables atop rice and sprinkle with chopped, toasted cashews.
Roasted Asparagus and Chicken Tenders
Ingredients
- 3/4 cup (180 mL) cilantro leaves
- 3/4 cup (180 mL) chopped flat-leaf parsley
- 1/2 cup (125 mL) thick plain Greek yogurt
- 2 Tbsp (30 mL) fresh mint
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 Tbsp (30 mL) lemon juice
- 2 garlic cloves, chopped
- 1 tsp (5 mL) cumin
- 1/2 tsp (2 mL) coriander
- 1/4 tsp (1 mL) sea salt
- 1/2 lb (225 g) asparagus spears
- 4 tsp (20 mL) extra-virgin olive oil, divided
- 1/2 lb (225 g) chicken tenders
- 1/2 tsp (2 mL) chili powder
- 1/4 tsp (1 mL) sea salt
- 1/8 tsp (0.5 mL) freshly ground black pepper
- 2 green onions, thinly sliced on the diagonal
Nutrition
Per serving:
- calories219
- protein17g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates8g
- sugars3g
- fibre3g
- sodium363mg
Directions
01
In high-speed blender, combine sauce ingredients. Whirl until smooth. Add more seasonings to taste, if you wish. Transfer to tightly closed container and refrigerate for up to 2 days.
02
Preheat oven to 400 F (200 C). Trim asparagus spears. Rub with 2 tsp (10 mL) oil and spread out on half of baking sheet. Rub chicken tenders with remaining oil and place in a single layer beside asparagus. Season chicken with chili powder and lightly sprinkle all with salt and pepper. Place in oven for 10 to 15 minutes or until chicken is cooked to 165 F (75 C) when tested with a meat thermometer and asparagus is crisp with roasted marks.
03
Transfer asparagus and chicken to heated serving plates. Warm sauce slightly, if you wish. Briskly whisk and drizzle overtop. Sprinkle with chopped green onions and serve. Delicious on a bed of steamed basmati rice.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
