Ingredients
- 2chicken breasts
- 200 gasparagus
- 100 gpeas
- 1 clovegarlic
- 1 tspmixed herbs
- 1 tbspflour
- 200 mlmilk
- to tastesalt
- to tastepepper
47gprotein
28gcarbs
14gfat
≈ 620 kcal each, roughly. we're not your doctor
Method
- Preheat the oven to 190 °C.
- Trim the asparagus, cut into 3‑cm pieces; pat the chicken breasts dry and slice them into bite‑size strips.
- In a skillet, lightly dust the chicken with flour, season with salt, pepper and mixed herbs, then sear 3 minutes per side until golden.
- Add minced garlic and the asparagus pieces; sauté 2 minutes.
- Stir in the peas, then pour in the milk, stirring to create a silky sauce; let it bubble gently for 3 minutes.
- Transfer everything to an oven‑proof dish and bake for 12‑15 minutes, or until the chicken is cooked through (internal 75 °C).
- Serve hot, letting the sauce coat every forkful.
Pat the chicken dry before flour‑dusting – it gives you a crispier crust without extra oil.
Serve alongside Watch a weather‑channel marathon while wearing a bright yellow raincoat.
So… how was it? Be honest.