WW Creamy Lemon Chicken and Asparagus

by

The WW Creamy Lemon Chicken and Asparagus is a tasty meal. It has 245 calories per serving and takes 30 minutes to make. Your recipe contains chicken breast, olive oil cooking spray, garlic powder, salt, onion powder, black pepper, asparagus, garlic, fat-free low-sodium chicken broth, reduced-fat cream cheese, non-fat Greek yogurt, fresh lemon juice, cornstarch, lemon zest, water, and parsley. Using these ingredients makes your recipe healthy and Weight Watchers-friendly. We may serve your recipe at parties, lunches, occasions, events, festivals, feasts, or dinners.  Also, pair your dish with mixed green salad, brown rice, quinoa, cauliflower rice, or roasted zucchini as per your choice. Store your dish in the refrigerator for days. This WW Creamy Lemon Chicken and Asparagus is not hard to make, as the steps are easy.

STATS:

  • Total Time: 30 minutes
  • Cuisine: American
  • Course: Main
  • Calories: 245 kcal
  • Cooking Time: 20 minutes
  • Diet: Weight Watchers
  • Serving Size: 1 plate
  • Servings: 4
  • Preparation Time: 10 minutes

EQUIPMENT:

  • Small mixing bowl
  • Measuring spoons
  • Tongs
  • Measuring cups
  • Knife
  • Mixing spoon
  • Cutting board
  • Large nonstick skillet

INGREDIENTS:

  • 1 tsp lemon zest
  • One tsp cornstarch
  • 1 pound boneless chicken breast
  • Olive oil cooking spray
  • 1 tsp garlic powder
  • Quarter tsp salt
  • 1 tsp onion powder
  • ¼ tsp black pepper
  • 1 bunch asparagus
  • Three minced garlic cloves
  • 1 tbsp reduced-fat cream cheese
  • Half cup plain non-fat Greek yogurt
  • 1 cup fat-free low-sodium chicken broth
  • Two tbsp fresh lemon juice
  • One tbsp water
  • 1 tbsp chopped parsley

INGREDIENT NOTES:

CHICKEN BREAST:

  • It gives high protein to your recipe. Also, using this will make your dish lighter and Weight Watchers-friendly. Utilize turkey breast as an alternative.

OLIVE OIL COOKING SPRAY:

  • We use cooking spray to coat your skillet without increasing calories. You may use avocado oil spray as another idea.

ASPARAGUS:

  • This is the main ingredient that gives freshness to your meal. Replace it with broccoli, green beans, or zucchini as per your choice.

FRESH GARLIC:

  • Fresh garlic adds a rich taste to your sauce and maintains the bright lemon taste. You may use garlic paste as another idea.

FAT-FREE LOW-SODIUM CHICKEN BROTH:

  • This broth creates the sauce base in your dish. We will use vegetable broth as an alternative.

NON-FAT GREEK YOGURT:

  • It makes your sauce creamy and gives extra protein to the meal. Light plain yogurt or vegan plain yogurt are good alternatives to non-fat Greek yogurt.

REDUCED-FAT CREAM CHEESE:

  • We use a small quantity of reduced-fat cream cheese to give a smooth texture to your sauce. You may use light ricotta as another idea.

CORNSTARCH:

  • Cornstarch provides a thick sauce to coat your chicken evenly without using heavy cream. You may use arrowroot powder as another option.

PARSLEY:

  • Parsley includes freshness & color to this meal. We may replace it with fresh dill or basil as another idea.

INSTRUCTIONS:

  1. First, you will coat your skillet with spray and warm the skillet over a moderate setting.
  2. You will season the chicken with garlic powder, salt, onion powder, and black pepper and cook it for 5 minutes in the skillet.
  3. Remove your chicken from the skillet and put it aside to let it cool.
  4. We will again spray your skillet, then cook asparagus for 4 minutes & garlic for 30 seconds.
  5. Then gently stir fat-free chicken broth in your skillet.
  6. Mix Greek yogurt, reduced-fat cream cheese, lemon juice, and lemon zest in your small bowl.
  7. You will lower the flame and stir the yogurt mixture into the skillet slowly.
  8. Then mix cornstarch and water in a bowl and stir in your sauce to make a thick mixture.
  9. Now add chicken in your pan again then include the sauce on top of your chicken using spoon.
  10. Lastly, gently simmer for three minutes and sprinkle fresh parsley on top.

SERVING SUGGESTIONS:

SOUPS:

  • Lemon Rice Soup
  • Vegetable Soup

DRINKS:

  • Cucumber Mint Water
  • Lemon Herbal Tea
  • Unsweetened Iced Tea

TIPS:

  • Use thick chicken cutlets to cook it quickly & evenly.
  • You may add an extra splash of broth to make your sauce thinner.
  • Fresh lemon will give you the freshest taste in the dish.

STORAGE INFORMATION:

FRIDGE:

  • Add your dish in a box and keep for 3 days.

FREEZER:

  • You may freeze this dish for 60 days.

FAQs:

How do I keep my sauce smooth?

  • You will cook the sauce over a low flame and prevent boiling after including the yogurt mixture to keep your sauce smooth.

Which vegetables should I add in my meal?

  • Yes, you may include mushrooms, peas, or broccoli as per your preference.

Should I use frozen asparagus in my recipe?

  • You may use it after removing extra water.

NUTRITIONAL INFORMATION:

Net Carbs: 5 grams

Calories: 245 kcal

Fiber: 2 grams

Protein: 36 g

Iron: 1.7 milligrams

Calcium: 125 mg

Vitamin A: 920 IU

Sodium: 360 milligrams

Potassium: 710 mg

Total Carbs: 7 grams

Weight Watcher Points: 3