Lemon Garlic Chicken with Asparagus
Servings: 6
Calories: 298kcal
Ingredients
- 4 cloves garlic peeled
- 1 medium brown onion peeled, quartered
- 50 g butter salted (or olive oil with pinch salt)
- 700 g chicken thigh or breast cubed medium
- 100 g cream or light coconut milk
- 30 g chicken stock concentrate
- 120 g water
- 40 g fresh lemon juice
- 2 tsp Tuscan Spice Mix THM Dinners Cookbook
- 1 tsp sweet paprika
- ¼ tsp cracked black pepper
- 1 pinch salt
- 2 Tbsp cornflour mixed with 2 Tbsp water
- 150 g asparagus cut into bite-sized pieces
Instructions
Thermo Cooker
- Add garlic and onion to mixer bowl. Chop for 3 sec/speed 5/MC on. Scrape mixer bowl down.
- Add butter and cook for 5 min/100℃ or 212℉/speed 1/MC off.
- Add remaining ingredients, except cornflour mixture and asparagus, and cook for 8 min/100℃ or 212℉/slowest speed/reverse/simmering basket on top.
- Add cornflour mixture and asparagus. Cook for a further 4 min/100℃ or 212℉/slowest speed/reverse/simmering basket on top or until chicken is cooked.
- Serve with rice, pasta or your Silky Sweet Potato Mash and green beans. Season to taste and add a squeeze of fresh lemon to add extra lemon if desired.
Conventional method (no Thermomix)
- Finely dice onion and mince garlic. Season chicken with spice mix.
- Heat butter in a sauté pan or skillet over medium high heat. Sauté garlic and onion for 2 min.
- Add seasoned chicken and cook for 4 min, stirring until starting to brown.
- Add asparagus, salt and cook stirring for 1 min. Add remaining ingredients, bring to a simmer and cook for 5 min or until sauce thickens and chicken is cooked.
- Serve with rice, pasta or your Silky Sweet Potato Mash and green beans. Season to taste and add a squeeze of fresh lemon to add extra lemon if desired.
Notes
Serve with rice, pasta or your Silky Sweet Potato Mash and green beans. Season to taste.
Slow Cooker: Sauté minced garlic and chopped onions with butter, add chicken seasoned with spice mix in and brown on both sides. Add remaining ingredients except for lemon juice, asparagus and cornflour mixture. Cook on low 4 hr for thigh or chicken pieces, cook on low 2-3 hr for breast. Stir through remaining ingredients in the last 20 min.
Paleo/Low Carb: Replace cornflour mixture with ½ tsp xanthan gum sprinkled in.
Super Skinny: Omit garlic, onion and butter. Add 3 tsp garlic powder and 1 tsp onion powder. Use low-fat cream and chicken breast.
Vegetarian: Replace chicken with 150 g broccoli florets and 150 g green beans. Add 1 tin drained, rinsed cannellini beans in the last step of cooking.
Low Fodmap: Omit garlic. Replace butter with garlic infused olive oil. Replace onion with leek (green part only), use lactose-free cream and compliant stock concentrate. Replace asparagus with green beans.
Halved/Doubled: This recipe can be halved or doubled. To double in the Thermo Cooker, cook the sauce only and pan-fry chicken and asparagus.
Nutrition
Calories: 298kcal | Carbohydrates: 8g | Protein: 25g | Fat: 18g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.3g | Cholesterol: 148mg | Sodium: 1365mg | Potassium: 428mg | Fiber: 1g | Sugar: 3g | Vitamin A: 847IU | Vitamin C: 6mg | Calcium: 60mg | Iron: 2mg