Foolproof Chicken & Asparagus

I was always a very plain eater growing up. No sauces or radical cooking for me! Like most graduate students, I am busy most nights with classes; however, when I am home, I find myself wanting not only a delicious home-cooked meal, but one that was easy and nutritious. After many trial runs, using different combinations of ingredients, I have found an easy meal (with just the tiniest kick) that is healthy and can be adjusted according to your palate preference.

Baked Chicken & Asparagus

2 boneless, skinless chicken breasts
1 cup bread crumbs (preferably Italian-seasoned)
1 ½ tablespoons red pepper flakes (optional)
2 tablespoons olive oil
8 stalks of asparagus
Aluminum foil
Salt and Pepper (optional)

Oven Temperature: 400 degrees
Prep Time: 5 minutes
Total Cook Time: Approximately 45 minutes
Servings: 2

1. Place foil on baking sheet and coat with cooking spray. Mix bread crumbs and red pepper flakes on a plate or in a shallow bowl. Run chicken breasts under cold water just to moisten. Coat chicken breasts in bread crumb mixture completely.

2. Place on foil and drizzle with 1 tablespoon olive oil. Put chicken in the oven and set timer for 20 minutes. After that time, turn chicken over and bake for an additional 20 minutes. Remove chicken from oven and set aside, loosely covered with the foil to keep warm.

3. Put a fresh piece of foil on your baking sheet and coat with cooking spray. Chop off the ends of your asparagus stalks and discard them. Run your asparagus under water, rinsing thoroughly. Place asparagus on foil and drizzle 1 tablespoon olive oil over them. Season with salt and pepper if desired. Place asparagus in oven for 5-10 minutes, depending on how crisp you like it. Remove and serve with chicken.

*Note: Every oven temperature varies, especially between gas and electric ovens. Keep an eye on your chicken, the cooking time may be more or less. Also, cook time depends on the thickness of your chicken breast. A thicker cut will take longer to cook.

This is a great meal that is high in protein and vitamins and low in carbs. You may add different herbs to the bread crumbs depending on your taste. This is also a great dish if you’re not adventurous with cooking quite yet. You live a busy grad life—don’t put any more on your plate…other than this meal!