Baked Balsamic Chicken with Asparagus
This flavor-packed honey balsamic chicken is baked to perfection in under 30 minutes and served with a fresh, peppery watercress-tomato salad. It’s a simple, nutrient-rich meal that’s perfect for a busy weeknight but elegant enough for a special occasion!
2
Serving size
30
Chicken
30g Protein
Keto-Friendly
Ingredients
For the Balsamic Chicken:
Fresh:
2 boneless, skinless chicken breasts
3 cloves garlic, minced
1 shallot, chopped
1 bunch asparagus, ends trimmed
Staple:
2 tablespoons grass-fed butter
¼ cup balsamic vinegar
2 tablespoons raw honey
1 tablespoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon salt (to taste; using Natural Redmond Real Salt)
½ teaspoon freshly ground black pepper
For the Watercress-Tomato Salad:
Fresh:
2 cups watercress (or arugula)
½ cup cherry tomatoes, halved
¼ small red onion, thinly sliced
¼ cup fresh basil, chopped
Staple:
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon honey
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Free-range organic meat and organic non-gmo veggies are linked where available
2
Serving size
Directions
Print RecipeBake the Chicken (20 minutes):
1. Preheat oven to 450°F (230°C). Line a baking sheet with unbleached parchment paper.
2. Place the chicken breasts on the prepared sheet and coat with the balsamic vinegar, honey, Dijon mustard, garlic, shallots, oregano, salt, and pepper. Spoon the mixture over the chicken.
3. Lay the trimmed asparagus evenly over the chicken. Top everything with thin slices of the butter, salt and pepper.
4. Bake for 18–20 minutes, or until the chicken is cooked through and the asparagus is tender.
5. For extra caramelization, remove asparagus after baking, then broil chicken on high for 1–2 minutes, watching closely to avoid burning.
Prepare the Watercress-Tomato Salad (5 minutes):
6. In a large bowl, combine the watercress, halved cherry tomatoes, red onion, and chopped basil.
7. Drizzle with olive oil, honey and balsamic vinegar, then sprinkle with salt and black pepper. Toss gently to combine.
Serve & Enjoy:
8. Plate each serving with a generous portion of chicken and roasted asparagus, and a fresh helping of the watercress-tomato salad. Drizzle any leftover pan juices from the chicken over the top for extra flavor.
New Leaf Table Tip:
Swap watercress for arugula if preferred.
Marinate the chicken up to 24 hours in advance for even more depth of flavor.
Total Macros:
Calories: 628.5
Protein: 38.9g
Carbs: 45.6g
Fat: 31g
Nutrition Facts:
Chicken Breast (Lean & Mean):
A 6 oz chicken breast packs around 35–40g of high-quality protein, making it excellent for muscle repair and staying full longer.
Balsamic Vinegar (The Sweet Talker):
Contains acetic acid, which may help stabilize blood sugar and support digestion.
Raw Honey (Nature’s Sweetener):
Not just sugar—raw honey contains antioxidants, enzymes, and trace minerals.
Watercress (The OG Supergreen):
Ranked #1 in nutrient density by the CDC—beating kale, spinach, and broccoli.
Rich in vitamin K, which supports bone health and cardiovascular function.
Cherry Tomatoes:
Bursting with lycopene, an antioxidant that may protect your skin and heart.
Garlic & Shallots (Flavor & Function):
Contain allicin, a natural compound that supports heart health and may have antimicrobial effects.
Asparagus (Spring’s Detox Hero):
Packed with folate, important for cell regeneration and heart health.
Natural diuretic—it helps flush excess water and supports kidney function.
© 2024 New Leaf Table