Lemon Pepper Chicken Breast with Roasted Asparagus & Brown Rice — 48g Protein, Under $5
Lemon pepper chicken is one of those flavour combinations that does not need to be complicated to be great, and this version keeps it clean and direct — chicken breast seasoned with lemon zest, cracked black pepper, and garlic, pan-seared golden and finished in the oven alongside roasted asparagus that chars at the tips and softens at the stem. Served over brown rice with an extra squeeze of lemon, it is a complete, macro-balanced dinner that tastes fresh and intentional without requiring any technique beyond basic searing. At 48 grams of protein and under five dollars, this is the healthy weeknight dinner that never lets you down.
Ingredients
Method
- Cook the brown rice according to package directions. Set aside.
- Preheat oven to 400°F (200°C).
- In a small bowl, combine the lemon zest, cracked black pepper, garlic powder, onion powder, and salt.
- Pat the chicken breast dry and rub the spice mixture all over both sides, pressing it in firmly.
- Heat half the olive oil in an oven-safe skillet over medium-high heat. Sear the chicken for 3–4 minutes on the first side until deeply golden. Flip and sear the other side for 2 minutes.
- Transfer the skillet to the oven and roast for 10–12 minutes until the chicken reaches 165°F (74°C) internally.
- While the chicken roasts, toss the asparagus spears with the remaining olive oil, salt, and a crack of black pepper on a baking sheet. Add to the oven alongside the chicken for the final 8–10 minutes until the tips are lightly charred.
- Rest the chicken for 3 minutes before slicing.
- Squeeze fresh lemon juice over the chicken and asparagus.
- Plate the brown rice as the base, sliced chicken on top, and asparagus alongside. Garnish with fresh parsley and lemon slices if using.
Notes
Buying chicken breast in a larger family pack and freezing individual portions is the most reliable way to keep the cost under control — the per-breast price drops significantly compared to buying single breasts. Asparagus bought in season is inexpensive and the tips roast beautifully at high heat with almost no preparation needed beyond trimming the woody bottoms. Brown rice provides more fibre and a deeper nutty flavour than white rice at virtually the same cost per serving.
