Oven-Fried Chicken with Roasted Asparagus

12 60 338
Ingredients Minutes Calories
Prep Cook Servings
20 min 40 min 8
Oven-Fried Chicken with Roasted Asparagus
Health Highlights


1 medium Egg (for dipping chicken pieces)
8 thigh(s) Chicken thighs, boneless, skinless (chicken raised without antibiotics)
2 cup Bread crumbs, whole wheat (plain)
1 tsp Salt (unrefined, mineral-rich)
1 tsp Garlic powder
1 tsp Oregano, dried (organic)
1 tsp, leaves Basil, dried (organic)
1/2 tsp Black pepper (organic (or use 1/4 tsp cayenne))
3 tbsp Nutritional yeast (or use organic parmesan cheese)
1 bunch Asparagus
2 tbsp Extra virgin olive oil (to coat asparagus)
1/4 cup Extra virgin olive oil (to drizzle over chicken before baking)


Mix egg in bowl large enough to dip chicken pieces. In another bowl mix bread crumbs with spices and yeast or parmesan cheese. Dip chicken in egg, then coat in crumb mixture. Lay on an oiled or parchment-lined baking sheet, and drizzle chicken with olive oil (about 1/4 cup). Bake at 350 degrees for 35 to 40 minutes, until golden brown and sizzling. Serve with roasted asparagus.

Roasted Asparagus:

Trim ends and wash. Coat with olive oil and lay onto baking sheet. If desired, sprinkle with salt and pepper. Bake at 375 degrees for 15 to 20 minutes, depending on thickness of the asparagus.

Nutrition Facts

Per Portion

Calories 338
Calories from fat 142
Calories from saturated fat 25.5
Total Fat 15.8 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 9.7 g
Cholesterol 123 mg
Sodium 517 mg
Potassium 536 mg
Total Carbohydrate 22.1 g
Dietary Fiber 4.0 g
Sugars 2.0 g
Protein 28.7 g

Dietary servings

Per Portion

Grain 0.8
Meat 1.2
Vegetables 0.8

Energy sources


Meal Type(s)