Summary:
Bite into juicy and moist chicken baked with a homemade parmesan seasoning mix, along with a side of tender asparagus.
INGREDIENTS
- 1 pound boneless and skinless chicken breast tenders
- 6 ounces asparagus sliced in half with tough ends cut off
- 2 tablespoons
olive oil
Seasonings:
- 1 cup
finely grated parmesan cheese - 1 teaspoon
dried thyme - 1 teaspoon
paprika - 1 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon
cayenne
INSTRUCTIONS
- On a shallow plate, add all seasonings and stir to mix.
- Prepare a baking dish or tray large enough to hold all of the chicken tenders in a single layer.
- Toss the chicken and asparagus with olive oil in a ziplock bag.
- Generously coat both sides of each chicken tender with the seasoning mix. Arrange them in a single layer on the baking dish.
- Roll the asparagus in the seasoning mix. Arrange them along the sides of the baking dish.
- Scatter the remaining seasoning over the chicken.
- Bake at 400 F until the chicken is cooked through and the asparagus is tender, about 20 minutes. Let cool and optionally sprinkle chopped fresh parsley on top.
NUTRITION
| Nutrition Facts Per Serving |
| Calories 550 | |
| Total Fat 25g | 38% |
| Saturated Fat 11g | 53% |
| Trans Fat 0g | |
| Cholesterol 172mg | 57% |
| Sodium 1680mg | 70% |
| Potassium 800mg | 23% |
| Total Carb 4.5g | 2% |
| Dietary Fiber 2.5g | 10% |
| Sugars 1.5g | |
| Protein 70g |
PHOTOS
NOTES & TIPS
To get this seasoning mix to stick to the chicken and asparagus, toss both of them in a ziplock bag with olive oil before rolling them around in the seasoning. Then arrange them on an oven-safe baking dish. Any baking dish, tray, sheet, or platter will do — as long as it’s large enough for the chicken pieces to lie in a single layer.
This is the first time I have ever 6commented on a recipe but I HAD to. This recipe is perfection. The chicken is perfect and all of the ingredients (aside from the specific cut of chicken and asparagus) are simple things that most people would always have in their homes already. Well done.
I made this last night because I had a craving for asparagus and lots of parmesan and luckily found this recipe! It was delicious and perfect for me (who is trying to be low carb) and my boyfriend (who is following the keto diet). I modified it slightly because I bought thinner asparagus, so didn’t cut it in half. More one pan, low carb meals like this please 😁 How long would this last in the fridge?
Glad you enjoyed this, Caroline. It should last 3 days in the fridge.
Yummy!! and who doesn’t love a one pan meal. Thanks for sharing
Hi, this sounds delicious, but I’m wondering what causes the saturated fat to be so high? Is it the Olive Oil?
It’s likely the parmesan cheese. If that’s too high for you, you can use less of it.
Yummy! Made as written and it was a hit. Tonight, we decided to forgo the chicken tenders (since I didn’t have any ready for baking) and are making the asparagus as a side dish to another chicken recipe.
Thanks for this keto friendly recipe!
You’re welcome, Mille. Glad you enjoyed it!
This was so easy to make, thanks for sharing.
Now this is what I call a winner winner chicken dinner! Love that the crispy seasoning is not only on the chicken, but on the asparagus! This is for sure a crowd-pleaser 🙂