Zylo AI Logo
recipes

Keto Simple Grilled Chicken w Air Fried Apsaragus Recipe

Gluten Free
Lunch
Quick Easy
★★★★☆
4.6/5
(1340 reviews)
By Zylo Nutritionist Team
Keto Simple Grilled Chicken w Air Fried Apsaragus
Zylo Recipes

Description

Imagine a midday meal that excites the palate and satisfies your cravings. This recipe centers around succulent chicken breasts, expertly seasoned to create a symphony of flavors with every bite. The magic happens as the chicken sears in a pan, developing a beautiful, deeply browned crust that seals in the juices.

The result is a tender, flavorful interior contrasted by a delightfully crisp exterior. This is a dish that's equally suitable for immediate enjoyment or prepared in advance for convenient meal prepping. Complementing the chicken are vibrant asparagus spears, transformed into a crunchy delight.

Each spear is carefully coated in crushed pork rinds, creating a satisfying textural contrast to the tender asparagus within. Air frying or baking is your method of choice, producing a golden-brown, crispy coating that elevates the humble asparagus to new heights. Feel free to experiment with different flavors of pork rinds to add a personalized touch – a spicy variety can introduce a pleasant kick.

When selecting asparagus, opt for fresh, in-season stalks for the best results. Their natural crispness and flavor will shine through, creating a far superior dish compared to using thawed asparagus, which can become soft. This combination of savory chicken and crispy asparagus offers a harmonious balance of flavors and textures, making it a truly satisfying and delicious meal.

For a well-rounded lunch, consider pairing this with a light and refreshing side salad of your choosing. Its simplicity and adaptability make it a perfect addition to your culinary repertoire, promising a delightful dining experience every time.

Preparation Time

Prep Time
13 min
Cook Time
24 min
Total Time
37 min

Nutrition Information

Per 1 serving serving
C
Calories
480 Kcal
C
Carbs
5 g
Fi
Fiber
2 g
Sugar
2 g
P
Protein
55 g
C
Fats
25 g
Saturated Fats 5 g
Unsaturated Fats 18 g
Cholestrol 150 mg
Sodium 250 mg
Potassium 400 mg
AI logo Zylo AI

Your Personal
Nutrition
Guide

Avatar 1 Avatar 2 Avatar 3 Avatar 4
More than 230K
downloads
4.9/5 out of 3k reviews
Live ! Download now on Android !

GET IT ON

Google Play

Download on the

App Store

Ingredients

    1.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    3.5 oz
    2.
    Salt
    Salt
    ¼ teaspoon
    3.
    Black Pepper
    Black Pepper
    ⅛ teaspoon
    4.
    Garlic Powder
    Garlic Powder
    ⅛ teaspoon
    5.
    Onion Powder
    Onion Powder
    ⅛ teaspoon
    6.
    Italian Seasoning
    Italian Seasoning
    ¼ teaspoon
    7.
    Olive Oil
    Olive Oil
    ¼ teaspoon
    8.
    Asparagus, Raw
    Asparagus, Raw
    6 medium - spear - 5 1/4" to 7" long
    9.
    Olive Oil
    Olive Oil
    ¼ teaspoon
    10.
    Fried Pork Rinds
    Fried Pork Rinds
    ½ ounce

Instructions

    1.
    Prepare a chicken breast by patting it dry with a paper towel on a clean surface. Each breast should have no more than a 1-inch thickness. If necessary, place a piece of parchment or plastic wrap over the chicken and pound it to a thinner thickness. Season the chicken breast with salt, pepper, garlic powder, onion powder, and Italian seasoning.
    2.
    Heat the first amount of olive oil in a small pan to medium-high on your stove. Once the oil is hot, place the chicken in the pan, seasoned side down. Cook the chicken for about 4-5 minutes per side. The seasoning should be blackened and the other side should finish with a golden brown char. Leave the chicken aside to keep warm in the pan and rest off the stove.
    3.
    To make the air fried asparagus, select 6 pieces of asparagus per serving. Choose pieces that are similar in thickness and length. Try to avoid particularly thin pieces. Cut off any hard, purple ends, and add the asparagus to a mixing bowl. Toss the asparagus with the second amount of olive oil until they are completely coated and shiny with olive oil. There shouldn’t be so much that the oil is dripping or pooling.
    4.
    Turn on your air fryer and preheat it to 350 degrees for at least 5-7 minutes. Line your air fryer tray with parchment paper, if necessary. Meanwhile, arrange ground pork rinds on a plate or clean, flat surface. You can turn pork rinds into a crumbly breading by pulsing them in a food processor or blender. One by one, roll each piece of oiled asparagus in the pork rind breading and place them on the sheet tray. You should have approximately ½ TB of pork rinds coating each piece of asparagus.
    5.
    Place the tray of asparagus in your air fryer and cook for 7 minutes. Then, rotate or flip the asparagus over and cook for an additional 7 minutes. To check for doneness, the breading on the asparagus should be dark and adhered to the asparagus. The asparagus itself will be quite soft and tender. Serve the fried asparagus immediately with your grilled chicken.