One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream
Bright citrus and briny capers lift tender, lightly crusted chicken while crisp asparagus adds fresh snap in every bite. A silky lemon-caper cream cools and contrasts the pan sauce for a balanced, tangy finish. Serve One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream for a weeknight dinner that feels special without fuss.
- Prep25 mins
- Cook15 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 15
- Heart Health
- 67
- Metabolic
- 28
- Digestive
- 40
- Inflammatory
- 64
- Performance
- 44
- General Wellness
- 1
In a small bowl, mix together sour cream, mayonnaise, Dijon mustard, capers, caper brine, dill weed, and 1/4 teaspoon black pepper. Stir in 1 teaspoon lemon juice. Taste and add more lemon juice as desired, up to 2 teaspoons more, reserving the remaining lemon zest and juice for the chicken. Refrigerate the sauce until ready to use.
- 2
In a resealable plastic bag, combine flour, 1 teaspoon lemon zest, garlic powder, salt, and 1/2 teaspoon black pepper. Shake to mix.
- 3
Pat the chicken dry with paper towels; add it to the bag. Press out most of the air, reseal the bag, and move the chicken around until it is lightly coated with the flour mixture.
- 4
Heat butter and oil in a 12-inch skillet over medium heat; swirl the skillet a few times to combine. Add the chicken to the hot skillet in a single layer; cook until browned, 3 to 4 minutes. Turn and cook until the chicken is browned, no longer pink in the center, and the juices run clear, 3 to 4 minutes. The internal temperature measured with an instant-read thermometer should be at least 165 degrees F (74 degrees C). Remove the chicken to a plate and keep warm.
- 5
In the same skillet, add the asparagus; cook and stir until bright green, about 2 minutes. Remove to a plate and keep warm. Stir the minced garlic into the skillet; cook until fragrant, about 30 seconds. Pour in the chicken broth and 2 tablespoons lemon juice; bring to a boil, scraping up the browned bits from the bottom of the pan.
- 6
Return the chicken to the skillet and turn it to coat both sides in the liquid; return to a boil. Add the asparagus back to the skillet and continue cooking until most of the liquid has evaporated, 1 to 2 minutes.
- 7
Transfer the chicken and asparagus to a serving plate and top with a dollop of Lemon-Caper Cream.
- Calories 513.75 kcal High 26%
- Protein 43.54 g Good Source 87%
- Carbohydrate 34.26 g 12%
- Total Fat 19.15 g High 25%
- Saturated Fat 5.41 g High 27%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 105.22 mg High 35%
- Sodium 673.33 mg High 29%
- Dietary Fiber 3.61 g Moderate 13%
- Total Sugars 3.92 g --
- Added Sugars 0.21 g Low Source 0%
- Calcium 56.27 mg Low Source 4%
- Iron 3.39 mg Moderate 19%
- Potassium 312.75 mg Low Source 7%
- Vitamin A 70.85 mcg Low Source 8%
- Vitamin C 21.43 mg Good Source 24%
- Vitamin D 0.05 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Milk 🥛
- Wheat 🌾
- Gluten
- Mustard
- Garlic 🧄
About This Recipe
One Pan Chicken Tenders and Asparagus with Lemon Caper Cream is made with 18 ingredients and serves 4. It takes about 40 mins and is rated medium. Key ingredients include All Purpose Flour, Asparagus, Black Pepper, and Capers. Each serving provides about 513.75 kcal, and is a good source of protein.
Recipe Questions
- What is One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream made of?
- The main ingredients are All-Purpose Flour, Asparagus, Black Pepper, Capers, Capers. The full list of 18 is above.
- How long does it take to make One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream?
- About 40 mins in total: 25 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 513.75 kcal. The full nutrition breakdown is above.
- Is One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream easy to make?
- This recipe is rated medium, with 18 ingredients and 7 steps.
- Is One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream healthy?
- One-Pan Chicken Tenders and Asparagus with Lemon-Caper Cream has an easyChef Pro health score of 47/100. Per serving, it provides 513.75 calories and 43.54 g of protein, or 87% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 673.33 mg (29% of the Daily Value) and saturated fat at 5.41 g (27% of the Daily Value). It contains Citrus, Milk, Wheat, Gluten, Mustard and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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