Chicken · ALWAYS FREE
Chicken, asparagus & tomato skillet
Golden chicken cutlets, tender asparagus and blistered tomatoes finished with fresh basil.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Before handling the chicken, halve any very thick asparagus stems lengthwise. Pat the chicken dry and gently pound each cutlet to an even 1 cm thickness. Season with 0.0705 oz salt and the black pepper. Wash hands and utensils after handling raw chicken; do not rinse it.
- Heat 0.423 oz oil in a large skillet over medium-high heat. Cook the cutlets for about 4–5 minutes per side, adjusting the heat, until the thickest part of every cutlet reaches 165°F (74°C). Transfer to a clean plate. Cook in batches if needed, allowing extra time.
- Add the remaining 0.282 oz oil and the asparagus to the skillet. Cook for 3 minutes, stirring occasionally. Add the tomatoes and remaining 0.0353 oz salt and cook for 3 minutes more, until some tomato skins blister.
- Reduce the heat to medium. Stir in the garlic for 30 seconds, then add the water and scrape up the browned bits. Simmer for 2–4 minutes, until the asparagus is tender with a little bite and several tomatoes have split.
- Return the cooked chicken and collected juices to the pan for 1 minute to warm through. Remove from the heat and scatter with basil. Divide the chicken, vegetables and pan juices evenly among 4 portions.
- Refrigerate leftovers in shallow covered containers within 2 hours, or 1 hour above 90°F (32°C). Use within 3–4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 259 kcal
- Protein
- 36.7 g
- Total carbohydrate
- 7.2 g
- Total fat
- 9.2 g
- Total sugars
- 3.6 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not displayed.
View the ingredient calculations · Source 1Why it’s in this collection
- Mediterranean: Skinless chicken breast, asparagus, tomatoes, olive oil, garlic, water, basil, salt and pepper are the complete skillet meal. No grain, dairy, legume, potato or added sweetener is listed. Vegetable, seed/legume or whole-groat emphasis with olive oil fits this practical ingredient-pattern selection. This is not a clinical diet score, a cuisine-origin statement or a health-outcome promise.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Gluten-Free: Skinless chicken breast, asparagus, tomatoes, olive oil, garlic, water, basil, salt and pepper are the complete skillet meal. No grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Choose gluten-free-labeled packaged ingredients where needed, including spices, seeds, quinoa or buckwheat. Avoid gluten cross-contact. This screen does not establish finished-food gluten concentration or guarantee celiac/allergy safety.
Supporting reference - Dairy-Free: Skinless chicken breast, asparagus, tomatoes, olive oil, garlic, water, basil, salt and pepper are the complete skillet meal. No grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged-ingredient labels for milk-derived additions and cross-contact; dairy-free ingredient screening is not an allergy guarantee.
Supporting reference - Paleo: Skinless chicken breast, asparagus, tomatoes, olive oil, garlic, water, basil, salt and pepper are the complete skillet meal. No grain, dairy, legume, potato or added sweetener is listed. Reviewed against the existing strict exclusion screen: no grains/pseudograins, legumes, dairy, white potatoes or added sweeteners.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Keto: 7.17 g estimated TOTAL carbohydrate per one of 4 equal portions. Every listed ingredient is included; fiber is not subtracted. No grain/pseudograin, starchy side or added sugar is listed. The estimate covers only the stated recipe, with no accompaniment. This is the site's recipe threshold, not a guarantee of ketosis or a health outcome.
See the full ingredient calculation
Ingredient Recipe grams Recipe carbs chicken_breast 600g 0.00g asparagus 400g 15.52g tomato 250g 9.72g olive_oil 20g 0.00g garlic 9g 2.98g water 90g 0.00g basil 6g 0.16g salt 3g 0.00g black_pepper 0.5g 0.32g 28.70g total ÷ 4 equal portions. Source records are linked for every ingredient.
- High Protein: 600 g raw chicken breast × 22.5 g protein per 100 g ÷ 4 portions = 33.75 g protein per portion from this ingredient alone. The displayed minimum is conservatively rounded down; other ingredients are not counted in this lower-bound screen. USDA reference
- Weight Loss Journey: 400 g asparagus plus 250 g tomatoes ÷ 4 portions = 162.5 g weighed nonstarchy vegetables per portion, with at least 33.7 g source-backed protein from the raw main protein alone. The listed recipe is not deep-fried and has no added sugar. This is a measured, portion-aware meal idea; it does not prescribe calories or promise weight loss. Supporting reference · Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
