Garlic Butter Chicken Bites and Asparagus…

Garlic Butter Chicken Bites & Asparagus (Anti-Inflammatory, Low-Carb, High-Protein)

📖 Description

This Garlic Butter Chicken Bites and Asparagus recipe is a quick, one-pan, anti-inflammatory dinner packed with lean protein, healthy fats, and antioxidant-rich vegetables. Juicy, golden-brown chicken bites are tossed in a rich garlic herb butter sauce and paired with tender-crisp asparagus.

Perfect for keto meal prep, low-carb diets, clean eating plans, diabetic-friendly meals, and weight loss programs, this dish delivers bold flavor while supporting overall wellness.

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🛒 Ingredients (Serves 4)

For the Chicken:

• 1 ½ lbs boneless, skinless chicken breasts (cut into bite-sized pieces)

• 3 tbsp grass-fed butter (or olive oil for dairy-free)

• 4 cloves fresh garlic (minced)

• 1 tsp paprika

• ½ tsp turmeric (powerful anti-inflammatory)

• ½ tsp black pepper

• ½ tsp sea salt

• ½ tsp crushed red pepper flakes (optional)

• 1 tsp Italian seasoning

• Juice of ½ fresh lemon

For the Asparagus:

• 1 lb fresh asparagus (trimmed)

• 1 tbsp olive oil

• Salt & pepper to taste

Optional Garnish:

• Fresh chopped parsley

• Extra lemon wedges

• Grated parmesan (optional, keto-friendly)

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👩‍🍳 Instructions

Step 1: Prep Ingredients

• Pat chicken dry (helps with browning).

• Trim woody ends of asparagus.

• Mince garlic and prep seasonings.

Step 2: Cook the Asparagus

1. Heat 1 tbsp olive oil in a large skillet over medium heat.

2. Add asparagus, season with salt & pepper.

3. Sauté 4–6 minutes until bright green and slightly tender.

4. Remove from skillet and set aside.

Step 3: Cook Garlic Butter Chicken Bites

1. In the same skillet, melt butter over medium-high heat.

2. Add chicken in a single layer (avoid overcrowding).

3. Season with paprika, turmeric, salt, pepper, red pepper flakes, and Italian seasoning.

4. Cook 6–8 minutes, turning occasionally, until golden brown and internal temp reaches 165°F (75°C).

5. Add minced garlic in the last 1–2 minutes to prevent burning.

6. Squeeze fresh lemon juice over chicken.

Step 4: Combine

• Return asparagus to skillet.

• Toss everything in garlic butter sauce.

• Garnish with parsley and serve hot.

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🍽 Serving Suggestions

• 🥗 Serve over cauliflower rice for a low-carb meal prep bowl

• 🍚 Pair with brown rice or quinoa for a balanced whole-grain dinner

• 🥑 Add sliced avocado for extra healthy fats

• 🍷 Pair with dry white wine (Sauvignon Blanc)

• 🥔 Serve with roasted sweet potatoes for anti-inflammatory benefits

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🔄 Variations

• Dairy-Free: Use avocado oil instead of butter

• Mediterranean Style: Add cherry tomatoes & olives

• Spicy Cajun: Add Cajun seasoning instead of Italian

• Creamy Garlic Version: Stir in ¼ cup heavy cream or coconut milk

• Air Fryer Version: Cook chicken at 400°F for 10–12 minutes

• Sheet Pan Dinner: Roast everything at 400°F for 18–20 minutes

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💪 Why It’s Anti-Inflammatory

• Turmeric – contains curcumin (reduces inflammation)

• Garlic – supports immune health

• Olive oil – rich in heart-healthy monounsaturated fats

• Asparagus – high in antioxidants & fiber

• Lean protein – supports muscle health & metabolic balance

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🥗 Nutrition Information (Per Serving – Approximate)

• Calories: 350–400

• Protein: 38g

• Fat: 22g

• Carbs: 8g

• Fiber: 3g

• Net Carbs: 5g

• Sugar: 2g

✔ Keto-Friendly
✔ Gluten-Free
✔ Low-Carb
✔ High-Protein
✔ Anti-Inflammatory

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❓ Related Questions

Can I use chicken thighs instead of breasts?
Yes! Thighs are juicier and slightly higher in healthy fats.

How long does this last in the fridge?
Up to 4 days in an airtight container (great for meal prep).

Can I freeze it?
Chicken freezes well up to 2 months. Asparagus texture may soften.

What makes this good for weight loss?
High protein + low carbs = improved satiety and blood sugar control.

Is this good for diabetics?
Yes, it’s low in carbohydrates and high in protein, supporting stable blood glucose levels.

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🧠 Final Thoughts

This Garlic Butter Chicken Bites and Asparagus recipe is the ultimate healthy weeknight dinner — fast, flavorful, and nutrient-dense. Whether you’re following a keto diet, anti-inflammatory meal plan, clean eating lifestyle, or high-protein fitness routine, this one-pan recipe checks all the boxes.