Panko chicken with roasted asparagus
3
PREP TIME
15 min
Makes
3 to 4 Servings
* PLUS Baking Time: 25 minutes
Yvonne Duivenvoorden
Citrusy chicken has newly harvested asparagus as a crisp sidekick in this super-easy roasted dinner.
Ingredients
- 1/4 cup panko bread crumbs
- 1 large lime , or lemon
- 8 skinless, boneless chicken thighs
- 2 tbsp Dijon mustard
- 1 lb asparagus , about 1 bunch
- olive oil
- 1/4 cup shaved parmesan
Instructions
- Arrange oven racks in centre and bottom of oven. Preheat oven to 425F (220C). Place a rack on a large rimmed baking sheet. Spray rack with oil. Place panko in a shallow dish. Finely grate peel from lime into panko. Stir to mix. Unroll thighs and sprinkle with pinches of salt and pepper. Working with one thigh at a time, spread a little Dijon on both sides. Then coat all over with panko mixture, pressing so that crumbs adhere. Place on rack. Repeat with remaining chicken. For a crunchier coating, lightly spray chicken with cooking spray.
- Bake in centre of oven until coating is golden and crispy, about 25 min, without turning. Meanwhile, snap tough ends from asparagus and discard. Place asparagus on another baking sheet. Drizzle with a little oil and sprinkle with salt and pepper. Roast in the bottom rack of oven during the last 5 to 10 min of chicken baking, depending on thickness of asparagus. Divide chicken and asparagus among dinner plates. Using a vegetable peeler, shave parmesan over asparagus. Serve with lime wedges.
Nutrition (per serving)
- Calories
- 234,
- Protein
- 27 g,
- Carbohydrates
- 9 g,
- Fat
- 10 g,
- Fibre
- 2 g,
- Sodium
- 316 mg.
FILED UNDER: bake Dinner vegetables
