Chicken Thighs, Asparagus and Mushrooms

What do I like best about this meal? I can make it in one skillet, have a meal complete with protein and lots of colorful veggies, and it’s low in calories and Weight Watchers points. Who wouldn’t like that?

I have to say I miss my fresh herbs. While the dried herbs used in this meal are fine, you just can’t beat fresh. Adding a splash of fresh lemon juice and fresh parsley really perks it up, so if you have some, be sure and use it.

Happy cooking!

Serves 6

24 ounces boneless, skinless chicken thighs
2 medium onions , chopped
1 medium red bell (capsicum) peppers, chopped
2 cups mushroom , sliced
2 cups asparagus, sliced into 2″ pieces
2 tablespoons olive oil
1 tsp oregano
1 tsp thyme
1 tsp basil
6 tablespoons balsamic vinegar
½ medium lemon, juiced
1 tablespoon parsley, chopped
1 clove garlic, minced
6 tablespoons parmesan cheese , shredded
1 tsp sugar,
salt and pepper to taste

1. Heat oil in nonstick skillet over medium heat. Add onions, peppers, garlic and sugar. Saute for 5 minutes until starting to brown and tender.
2. Add chicken, asparagus, mushrooms, oregano, thyme, basil, and vinegar. Cover and cook another 15 minutes.
3. Add lemon and parsley and cook another 5 minutes until chicken is cooked through.
4. Serve sprinkled with Parmesan cheese.

What’s good for me in this dish?

Lean chicken is a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.

Asparagus tops the charts in vitamin K and folate. It’s also a good source of vitamins C and A. Folate is essentail for a healthy cardiovascular system. Asparagus also contains potassium, making it a natural diuretic.

Mushroom are super high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protecting against certain cancers such as breast cancer. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function. There is a list a mile long of the benefits of mushrooms. They should be an addition to any healthy eating plan.

Amount Per Serving
Calories: 255
Total Fat: 9.49g
Cholesterol: 97mg
Sodium: 191mg
Total Carbs: 13.76g
Dietary Fiber: 3.14g
Sugars: 7.06g
Protein: 26.87g

Weight Watchers Points 5

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

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