Flavorful & Healthy: The Ultimate Baked Tarragon Chicken with Asparagus Recipe

Discover the delightful taste of Tarragon Chicken with Asparagus, a remarkably light, incredibly flavorful, and wonderfully easy recipe perfect for even the busiest weeknights. This dish transforms simple chicken breasts into a culinary masterpiece, marinated in a vibrant, zesty blend of Dijon mustard, fresh lime, and aromatic tarragon. Once infused with these bright flavors, the chicken is baked to succulent, golden perfection alongside tender asparagus, crisp broccoli florets, and sweet, mild leeks. The result is a harmonious, one-pan meal that bursts with fresh, herbaceous notes, offering a truly satisfying and wholesome dining experience.

Beyond its incredible taste, this recipe is a fantastic choice for those focusing on healthy eating. Each generous serving is impressively low in calories and packed with lean protein and fiber-rich vegetables. It’s also incredibly Weight Watchers friendly, coming in at just 2 Points per serving. This makes it an ideal option for anyone looking for a delicious yet guilt-free dinner. Whether you serve it with a crisp, fresh salad, a side of fluffy quinoa, or one of your favorite Weight Watchers side dishes, this elegant and easy meal is sure to become a beloved staple in your family’s dinner rotation.

Recipe Overview: Quick & Easy Weeknight Meal

This Tarragon Chicken with Asparagus is designed for maximum flavor with minimal effort, making it an excellent choice for any day of the week. Here’s a quick glance at what to expect:

• Generous Serving Size: Enjoy one full chicken breast with a hearty portion of accompanying vegetables (approximately 600 g). This ensures a satisfying and complete meal.
• Yields: This recipe is perfectly portioned for 2 servings, making it ideal for a cozy dinner for two or easily scalable for larger gatherings.
• Total Time to Cook: From start to finish, including prep and bake time, you’ll have this delicious meal ready in approximately 1 hour. This doesn’t include the optional marinating time for enhanced flavor.
• Weight Watchers Friendly: Each serving counts for only 2 WW Points, aligning perfectly with a balanced eating plan. For full details and to track your points, you can view the recipe directly on the WW Apphere (WW login required).

Why You’ll Love This Tarragon Chicken & Asparagus Recipe

This baked chicken and vegetable dish isn’t just another meal; it’s a testament to how simple ingredients can create extraordinary flavors. Here are a few compelling reasons why this recipe deserves a permanent spot in your kitchen:

• Unforgettable Flavor Profile: The star, tarragon, imparts a unique anise-like, slightly peppery, and subtly sweet flavor that beautifully complements the chicken and vegetables. Paired with tangy lime and pungent garlic, the marinade creates a bright, herbaceous, and savory taste sensation that is both elegant and comforting.
• Incredibly Healthy & Nutritious: Featuring lean protein from the chicken and a generous medley of fresh vegetables like asparagus, broccoli, and leeks, this dish is packed with essential nutrients, vitamins, and fiber. It’s naturally low in unhealthy fats and contributes to a balanced diet, helping you feel energized and satisfied.
• Effortless One-Pan Cooking: Say goodbye to stacks of dirty dishes! This recipe is a true one-pan wonder, simplifying both the cooking process and cleanup. All the ingredients bake together on a single tray, allowing the flavors to meld beautifully and making your weeknight routine much easier.
• Perfect for Weight Watchers: With just 2 Points per serving, this recipe makes healthy eating enjoyable and accessible. It’s a delicious way to stay on track with your wellness goals without sacrificing flavor or feeling deprived. Enjoy a hearty meal that fits seamlessly into your Weight Watchers plan.
• Versatile & Customizable: While the core flavors are exquisite, this recipe is also incredibly flexible. Feel free to swap in your favorite seasonal vegetables or add a touch of extra spice if you like. It’s also excellent for meal prepping, allowing you to enjoy healthy, flavorful meals throughout the week with minimal effort.

Ingredient Spotlight: The Magic of Tarragon

At the heart of this dish lies the distinctive flavor of tarragon, a herb celebrated in French cuisine for its unique ability to elevate simple ingredients. Known for its delicate, slightly sweet, and anise-like taste with subtle hints of pepper and vanilla, tarragon transforms chicken into something truly special. It provides a sophisticated aromatic quality that is both refreshing and deeply savory. While fresh tarragon offers the most vibrant flavor, dried tarragon is a perfectly acceptable substitute and more readily available year-round. Using fresh tarragon, especially when in season during spring, will bring an unparalleled brightness and depth to your dish. The herb’s gentle warmth and herbal notes pair perfectly with the tang of lime and the sharpness of mustard, creating a marinade that infuses the chicken with an exquisite, unforgettable taste.

Ingredients for This Delightful Dish

For the star of the show – the chicken and vibrant vegetables:

• 2 chicken breasts, skinless: Opt for boneless, skinless chicken breasts for a lean and quick-cooking protein. Cut them into “suprema” (larger, flatter pieces) for even cooking and optimal marinade absorption (about 300g or 10.5 oz total).
• 1 bunch of asparagus, trimmed: Look for firm, bright green asparagus with tight tips. Trimming the woody ends ensures a tender bite (about 200g).
• 1 cup of broccoli florets: Fresh, vibrant green broccoli florets add a lovely texture and nutritional boost. Break them into bite-sized pieces (about 100g).
• 1 leek, sliced into rounds: Choose a leek that is firm and white at the base. Ensure it’s thoroughly cleaned to remove any grit, then slice into appealing rounds (about 100g).
• 1 lime, sliced into rounds: Fresh lime not only garnishes the dish but also bakes alongside, infusing the chicken and vegetables with its bright, citrusy aroma and flavor.

And for the irresistible, aromatic marinade that brings everything together:

• 2 tablespoons of mustard: Dijon mustard is highly recommended for its tangy, slightly spicy kick, which complements the tarragon beautifully (30g).
• 1 tablespoon of dried tarragon (or 2 tablespoons fresh, chopped): The defining herb of this dish. If using fresh, ensure it’s finely chopped to release its full aromatic potential (3g dried / 5g fresh).
• 3 cloves of garlic, crushed: Freshly crushed garlic provides a pungent, aromatic foundation for the marinade (about 10g).
• Juice of 1 lime: Freshly squeezed lime juice is crucial for the marinade’s zesty, bright notes and helps tenderize the chicken (about 2 tablespoons or 30 ml).
• 1 teaspoon of salt: Essential for seasoning the chicken and vegetables to perfection (5g).
• ½ teaspoon of black pepper: Adds a subtle warmth and balances the other flavors (2g).
• 2 tablespoons of olive oil: A good quality olive oil helps emulsify the marinade, carries the flavors, and prevents the chicken from sticking while baking (30 ml).

Step-by-Step Instructions for Perfect Tarragon Chicken with Asparagus

1. Prepare the Marinade: In a small mixing bowl, combine all the marinade ingredients: mustard (preferably Dijon), dried tarragon (or fresh, chopped), freshly crushed garlic, the juice of one lime, salt, black pepper, and olive oil. Whisk everything together thoroughly until you have a smooth, well-emulsified mixture. This ensures all the flavors are evenly distributed.
2. Marinate the Chicken for Maximum Flavor: Place the chicken breasts in a sealable bag (a zip-top bag works wonderfully) or a shallow, non-reactive dish. Pour the prepared marinade over the chicken, making sure each piece is completely and evenly coated. Seal the bag or cover the dish tightly and refrigerate for at least 30 minutes. For an even deeper, more robust flavor, consider marinating the chicken overnight (8-12 hours). This step is key to tender and flavorful chicken.
3. Preheat the Oven and Prepare Baking Tray: Before you begin assembling, preheat your oven to 375°F (190°C). While the oven heats, line a large baking tray or sheet pan with parchment paper or aluminum foil. This simple step will not only prevent sticking but also make cleanup incredibly easy.
4. Arrange the Chicken and Vegetables: Carefully remove the marinated chicken breasts from the refrigerator and place them on the prepared baking tray, ensuring they are not overcrowded. Artfully arrange the fresh asparagus spears, bright green broccoli florets, sweet leek rounds, and thinly sliced lime rounds around the chicken. If there is any leftover marinade in the bag or dish, drizzle it generously over the vegetables to enhance their flavor during baking.
5. Cover and Initial Bake: To prevent the chicken from drying out and to ensure the vegetables steam perfectly, loosely cover the entire baking tray with another sheet of parchment paper or aluminum foil. Place the covered tray into your preheated oven and bake for 30 minutes. This initial baking period allows the chicken to cook through gently while the flavors meld.
6. Uncover and Achieve Golden Perfection: After 30 minutes, carefully remove the cover from the baking tray. Return the tray to the oven and continue baking for an additional 15-20 minutes. During this stage, the chicken will turn a beautiful golden brown on top, and the vegetables will become tender-crisp. To ensure the chicken is safely cooked, check its internal temperature with a meat thermometer; it should register 165°F (75°C) at its thickest part.
7. Rest and Serve: Once the chicken and vegetables are perfectly cooked, remove the baking tray from the oven. Allow the dish to rest for 5 minutes directly on the tray. This resting period helps the chicken juices redistribute, resulting in a more tender and moist final product. Serve the tarragon chicken and its flavorful vegetables directly from the tray. For an extra touch of freshness and visual appeal, garnish with fresh lime slices and a light sprinkle of fresh tarragon, if desired. Enjoy your wholesome and delicious meal!

Pro Tips and Clever Tricks for Success

Achieving a truly exceptional Tarragon Chicken with Asparagus is simple with a few insider tips. These tricks will help you maximize flavor and ensure your dish is perfectly cooked every time:

• Embrace Fresh Tarragon When Possible: While dried tarragon works well, fresh tarragon elevates this recipe significantly. Its vibrant, more complex anise-like flavor is particularly pronounced in spring when it’s widely available. If you can find it, double the quantity from dried to fresh (e.g., 2 tablespoons fresh for 1 tablespoon dried) for an incredible aromatic boost.
• Opt for Dijon Mustard: Don’t underestimate the power of a good mustard. Just a teaspoon or two of quality Dijon mustard adds an exquisite depth of flavor and a subtle tang to the marinade. It harmonizes beautifully with the tarragon and lime, without overpowering these delicate flavors. Avoid overly sharp or vinegary mustards that might dominate the profile.
• Crucially, Cover the Chicken During Initial Bake: This step is non-negotiable! Because this recipe uses no additional liquids, covering the chicken and vegetables loosely with parchment paper or aluminum foil during the first 30 minutes of baking is vital. This traps moisture, preventing the chicken from drying out and ensuring it remains juicy and tender, while also allowing the vegetables to steam to perfection.
• Boost Juiciness with Broth: If you prefer your chicken extra juicy or desire a bit of pan sauce, consider adding about ½ cup of low-sodium chicken broth to the bottom of the baking tray before covering and baking. The broth will create a steamy environment, adding moisture and a delicious liquid to spoon over your meal. Alternatively, for an even more hands-off approach and exceptionally moist results, this recipe can be adapted for a slow cooker.
• Don’t Overcrowd the Pan: For best results, ensure your chicken breasts and vegetables are spread in a single layer on the baking tray. Overcrowding can lead to steaming instead of roasting, resulting in less caramelized vegetables and potentially unevenly cooked chicken. Use two trays if necessary.
• Allow the Chicken to Rest: Once removed from the oven, let the chicken and vegetables rest on the tray for 5-10 minutes. This allows the juices in the chicken to redistribute throughout the meat, ensuring every bite is moist and flavorful. It also allows the residual heat to finish cooking, if needed.
• Optional Broiling for Extra Crispness: If you enjoy a slightly crispier finish on your chicken and vegetables, you can briefly broil them for 2-3 minutes after the final baking stage. Keep a close eye on them to prevent burning, as broilers can be very powerful.

Serving Suggestions and Pairings

This Tarragon Chicken with Asparagus is a complete meal on its own, packed with protein and vibrant vegetables. However, you can easily enhance your dining experience with a few simple additions. Serve it alongside a light and refreshing green salad with a lemon vinaigrette to cut through the richness. For a more substantial meal, consider pairing it with a fluffy bed of quinoa, brown rice, or couscous, which will soak up the delicious pan juices. Roasted potatoes or sweet potatoes also make an excellent accompaniment, adding a satisfying carb element. Don’t forget a slice of crusty bread to sop up every last drop of the flavorful marinade. For a truly elegant presentation, a sprinkle of fresh parsley or chives before serving adds a pop of color and extra fresh herb flavor.

Storage and Meal Prep Advice

This Tarragon Chicken and Asparagus recipe is fantastic for meal prepping, allowing you to enjoy healthy, flavorful meals throughout your busy week. Once completely cooled, store any leftovers in an airtight container in the refrigerator for up to 3-4 days. It reheats beautifully in the microwave or a warm oven, maintaining its delicious flavors and tender texture. For longer storage, you can freeze individual portions in freezer-safe containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating. This dish is perfect for packing into lunch containers, offering a quick and nutritious option that’s much more exciting than typical takeout.

Frequently Asked Questions (FAQs)

Here are some common questions about making this delicious Tarragon Chicken with Asparagus:

Can I use frozen chicken breasts for this recipe?

Yes, you can use frozen chicken breasts, but they must be fully thawed before marinating to ensure they absorb the flavors properly and cook evenly. Pat them dry with paper towels after thawing to remove excess moisture.

What if I don’t have fresh lime? Can I use lemon instead?

Absolutely! Lemon makes an excellent substitute for lime in both the marinade and for slicing. It provides a similar bright, zesty acidity that will complement the tarragon beautifully. The flavor profile will be slightly different but equally delicious.

Can I add other vegetables to the tray?

Definitely! This recipe is very versatile. Feel free to add other quick-cooking vegetables like bell peppers (sliced), cherry tomatoes, zucchini, or green beans. Ensure they are cut into similar sizes to cook evenly and add them to the tray when you arrange the chicken and original vegetables.

How do I know when the chicken is fully cooked?

The best way to ensure chicken is safely cooked is to use a meat thermometer. Insert it into the thickest part of the chicken breast, away from any bone, and it should read 165°F (75°C). Visually, the chicken should be opaque throughout, and the juices should run clear when pierced.

Is this recipe suitable for dietary restrictions?

This recipe is naturally gluten-free (check your mustard brand) and dairy-free. It’s also high in protein and low in carbs (especially without starchy sides). It’s very adaptable for various healthy eating plans, including Weight Watchers, as noted.

Related Recipes to Explore

If you loved this healthy and flavorful chicken dish, you might enjoy exploring these other delicious and easy chicken recipes:

Baked Bruschetta Chicken: A fresh, vibrant dish that captures the flavors of Italian bruschetta in a wholesome chicken meal.

Sweet and Spicy Baked Chicken: A perfect balance of sweet and heat, this baked chicken recipe offers a delightful kick.

Caesar Baked Chicken: Enjoy the classic flavors of Caesar salad transformed into an easy and satisfying baked chicken dish.