I whipped up this dish one evening when I was craving something truly spring-like, but without spending all my time in the kitchen. In my basket: asparagus, peas, a bunch of radishes, and mint. And in the fridge: chicken. In 15 minutes, it's a plate bursting with green, crunch, and zest.
The little twist is the quick lemon and mint sauce, whisked with olive oil directly in the pan, with just a touch of mustard to bind it. No cream is needed, so it's naturally lactose-free. And above all, it coats everything: the chicken, the asparagus, the peas… You get that juicy quality we often look for in a main course.
What I also love is the interplay of textures: barely cooked asparagus (still a little crunchy), peas bursting in your mouth, raw radishes for a fresh zing, and perfectly browned chicken. Nutritionally, you get good protein, plenty of fiber, and a good dose of vitamin C thanks to the lemon and vegetables.
You can easily make it your own: replace the mint with tarragon or chervil if you have some, add steamed new potatoes for a more substantial version, or use firm tofu for a meat-free option. But the basics remain the same: quick cooking, bold seasoning, and spring on a plate.
Pan-fried chicken, asparagus and peas with lemon-mint
4
portions30
minutes40
minutes300
kcal1
hour10
minutesA quick spring dish: perfectly seared chicken, crisp asparagus, peas, and a quick lemon-mint sauce. It's fresh, simple, and a welcome change from heavy sauces, while still being delicious.
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Ingredients
600g of chicken breasts
250g of green asparagus
200g peas (fresh or frozen)
160g radishes of
3 spring onions (with a little bit of green)
2 lemons (zest + juice)
20g of fresh mint
3 tablespoons (45ml) of olive oil
1 teaspoon (5g) of Dijon mustard
1 garlic clove
12 cl of water
10 g of fine salt
Black pepper
Preparation steps
- Prepare everything before lighting the fire: cut the chicken into 1.5 cm strips. Thinly slice the spring onions. Cut the radishes into thin rounds. Snap off the fibrous ends of the asparagus and cut them into 3 cm pieces. Chop the mint. Zest one lemon and juice both.
- Heat a large skillet (or sauté pan) over high heat with 2 tablespoons of olive oil. When it's very hot, add the chicken, season lightly with salt and pepper. Sear for 3 minutes without stirring too much at first: you want a nice color.
- Add the spring onions and grated (or very finely chopped) garlic. Mix for 30 seconds, just to infuse the flavor without burning.
- Add the asparagus and 12cl of water. Cover for 2 minutes: it steams quickly and retains its crunch. Remove the lid.
- Add the peas. Continue for 2 minutes over medium-high heat, stirring: the water should almost evaporate.
- Reduce the heat. Add the mustard, lemon juice, zest, the remaining tablespoon of olive oil, and the mint. Stir for 30 seconds: the sauce will form directly in the pan, glossy and light. Taste and adjust the salt and pepper.
- Remove from heat and add the radish slices so they retain their crispness. Serve immediately, garnished with a little chopped spring onion greens if you have some.
📊 Nutritional Information
| Nutrient | Value |
|---|---|
| Calories | 370 kcal |
| Proteins | 47g |
| Carbohydrates | 16g |
| including sugars | 7g |
| Lipids | 13g |
| including saturated fatty acids | 2.2g |
| Fibers | 6g |
| Sodium | 1020mg |
| Vitamins | |
| Vitamin C | 110% RDA |
| Vitamin K | 55% AJR |
| Vitamin B9 | 25% AJR |
| Minerals | |
| Potassium | 22% AJR |
| Phosphorus | 35% AJR |
| Iron | 15% AJR |
* RDA = Recommended Daily Allowance
📝 Notes
If your asparagus is very thin, reduce the covered cooking time to 1 minute. If it's thick, cut it smaller: the goal is a quick cook that still leaves it slightly crunchy.
💡 Chef's Tips
To cook quickly without losing texture: keep the pan very hot at the start (to brown the asparagus), then cover it very briefly (to cook without softening). Add the radishes at the end, off the heat: they'll stay crisp and fresh.
🔄 Variations
- Garden herb version: replace the mint with a mixture of chervil and chives, and add a little lime zest if you have some.
- More complete version: serve with 600g of steamed new potatoes (they take up the lemon sauce very well).
