Baked Chicken Thighs with Steamed Asparagus and Wild Rice

Name: Baked Chicken Thighs with Steamed Asparagus and Wild Rice
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 2
Cuisine: American
Ingredients: 5 oz Skinless chicken thighs (approximately 141.8g per 5 oz serving); 1 cup Asparagus (steamed, about 240g); 3/4 cup Cooked wild rice (approximately 960g cooked); 1 tsp Olive oil (for drizzling on chicken); to taste Lemon juice and herbs (fresh lemon juice and your choice of herbs like thyme or rosemary)

350 kcal · 37 g protein · 10 minutes · 2 servings

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Baked Chicken Thighs with Steamed Asparagus and Wild Rice

This wholesome meal features tender baked skinless chicken thighs seasoned with fresh lemon juice and herbs, paired with lightly steamed asparagus and nutty wild rice. It's a balanced dish packed with protein, fiber, and vibrant flavors, perfect for a nutritious lunch or dinner.

350 kcal 37 g protein 10 minutes

Ingredients

Skinless chicken thighs 5 oz
Asparagus 1 cup
Cooked wild rice 3/4 cup
Olive oil 1 tsp
Lemon juice and herbs to taste

Method

Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the chicken.
Tip: Preheating ensures even cooking and crispy edges on the chicken.
Prepare the chicken thighs. Pat the skinless chicken thighs dry with paper towels. Place them in a baking dish. Drizzle 1 teaspoon of olive oil evenly over the chicken. Squeeze fresh lemon juice over the thighs and sprinkle your chosen herbs (such as thyme or rosemary) evenly. Add a pinch of salt and pepper if desired.
Tip: Drying the chicken helps the olive oil and herbs stick better and promotes browning.
Bake the chicken. Place the baking dish in the preheated oven. Bake the chicken thighs for 30 minutes or until the internal temperature reaches 165°F (74°C) and the juices run clear when pierced with a fork.
Tip: Use a meat thermometer for accurate doneness to avoid undercooking.
Steam the asparagus. While the chicken bakes, rinse the asparagus under cold water. Trim off the tough woody ends (about 1-2 inches). Fill a pot with about 1 inch of water and bring it to a boil. Place a steamer basket inside the pot and add the asparagus. Cover with a lid and steam for 4-5 minutes until tender but still crisp.
Tip: Do not overcook asparagus to keep its bright green color and crunch.
Warm the wild rice. If your wild rice is pre-cooked and refrigerated, warm it gently in a microwave-safe bowl for 1-2 minutes or on the stovetop with a splash of water to prevent drying out.
Tip: Fluff the rice with a fork after warming to separate the grains.
Plate and serve. Divide the baked chicken thighs, steamed asparagus, and warmed wild rice evenly between two plates. Optionally, drizzle a little extra lemon juice over the asparagus and rice for added freshness.
Tip: Serve immediately for the best taste and texture.

Pro tips

Use a meat thermometer to ensure chicken is cooked safely and perfectly.
Trim asparagus ends just before cooking to keep them fresh and crisp.