If you’re looking for a meal that’s both delicious and nutritious, Buttermilk Chicken Tenders with Grilled Asparagus strikes the perfect balance. Not only is this dish indulgent, but it’s also packed with nutrition. The rich, tangy flavors of the chicken tenders pair wonderfully with the smoky, fresh taste of grilled asparagus. Whether you’re making this for a family dinner or for yourself, it’s a satisfying and easy-to-make meal.
Ingredients and Preparation
Buttermilk Chicken Tenders
First of all, marinating your chicken in buttermilk allows it to become tender, juicy, and flavorful. This technique ensures your chicken will be crispy on the outside, yet moist on the inside.
- Ingredients:
- 1 pound chicken tenders
- 1 cup buttermilk
- 1 cup flour
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp cayenne pepper (optional)
- Salt and pepper to taste
- Oil for frying or air frying
Grilled Asparagus
Meanwhile, grilled asparagus provides a crunchy and fresh contrast to the rich chicken tenders. In addition, it’s packed with vitamins like vitamin K and antioxidants.
- Ingredients:
- 1 bunch asparagus, trimmed
- 2 tbsp olive oil
- 1 tsp garlic, minced
- Salt and pepper to taste
- Juice of ½ a lemon
Step-by-Step Cooking Process
Buttermilk Chicken Tenders
1. Marinate the Chicken
Marinate your chicken tenders in buttermilk for at least 30 minutes, or for best results, overnight. For tips on marinating chicken in buttermilk, check out this guide.
2. Coat the Chicken
Next, in a separate bowl, mix flour with seasonings. After marinating, remove the chicken from the buttermilk, letting any excess drip off, and coat it in the flour mixture.
3. Fry or Air Fry
Finally, heat oil in a pan over medium heat or preheat your air fryer to 375°F. Fry the tenders until golden brown and cooked through (about 3-4 minutes per side) or air fry for about 12 minutes.
To keep things lighter, you can always opt for an air fryer, which cuts down on oil while keeping the buttermilk chicken tenders crispy. Additionally, for another light dinner idea, try this Citrus Ginger Glazed Grilled Chicken Breasts recipe, which also pairs well with grilled vegetables.
Grilled Asparagus
1. Preheat the Grill
First, get your grill ready by preheating it to medium-high heat.
2. Season the Asparagus
Meanwhile, toss the asparagus with olive oil, garlic, salt, and pepper until well coated.
3. Grill the Asparagus
Next, place the asparagus on the grill and cook for 6-8 minutes, turning occasionally until charred and crisp-tender. Finally, squeeze some lemon juice on top for added freshness.
For an additional burst of flavor, pair the grilled asparagus with a touch of parmesan cheese or a drizzle of balsamic glaze for an elegant finish. If you want more ideas for healthy side dishes, you might also like this Pumpkin Banana Loaf for a nutritious dessert.
Health Benefits and Nutritional Information
Both buttermilk chicken tenders and grilled asparagus offer a balance between indulgence and health. Buttermilk not only adds flavor but also keeps the chicken moist and reduces the amount of oil absorbed during frying. Moreover, grilled asparagus, with its high fiber and antioxidant content, provides a light, nutrient-packed side that complements the richness of the chicken.
If you’re looking for other healthy grilled options, you can explore dishes like the Grilled Lamb Burger with Tzatziki Sauce for another nutritious but flavor-packed option.
Flavor Combinations and Sauce Pairings
The best part about Buttermilk Chicken Tenders with Grilled Asparagus is how versatile it is. For example, here are some great dipping sauces and toppings to try:
- Dipping Sauces for Chicken Tenders:
- Ranch Dressing for a cool, creamy contrast
- Honey Mustard for a tangy-sweet flavor
- Spicy BBQ Sauce for a smoky kick
- Garlic Aioli for an indulgent touch
Frequently Asked Questions (FAQs)
How long should I marinate chicken in buttermilk?
Marinate your chicken for at least 30 minutes; however, for best results, leave it overnight.
Can I bake buttermilk chicken tenders instead of frying them?
Yes! You can bake them at 400°F for about 15-20 minutes, which will yield crispy results without the added oil from frying.
How do I know when the chicken tenders are done?
Ensure the internal temperature reaches 165°F. In fact, you can use a meat thermometer for accuracy.
What can I serve with grilled asparagus and buttermilk chicken tenders?
Mashed potatoes, rice pilaf, or a fresh side salad would complement this dish nicely. Also, for another light vegetable side, try Maple Roasted Carrots, which pair well with chicken-based meals.
Conclusion
In conclusion, Buttermilk Chicken Tenders with Grilled Asparagus is a simple yet flavorful dish that works for any occasion. The tangy, tender chicken and smoky asparagus make for a meal that is both satisfying and healthy. Whether you fry, air fry, or bake your chicken, this recipe is guaranteed to become a favorite.
For more easy dinner ideas, check out other recipes on Maeve Recipes, like the Spiced Grilled Chicken Breasts for a flavor-packed twist on chicken that works well with grilled veggies too!