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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 194.3
  • Total Fat: 4.1 g
  • Cholesterol: 70.0 mg
  • Sodium: 734.0 mg
  • Total Carbs: 10.7 g
  • Dietary Fiber: 1.7 g
  • Protein: 28.4 g

View full nutritional breakdown of Creamy Chicken and Asparagus calories by ingredient
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Creamy Chicken and Asparagus

Submitted by: THEFRZA

Introduction

A filling meal with a decadent ,creamy taste yet light on calories A filling meal with a decadent ,creamy taste yet light on calories
Number of Servings: 4

Ingredients

    1 lb Asparagus - sliced diagonally in 2" sections
    1 tsp Olive Oil
    1/2 cup minced shallots
    1 lb boneless / skinless chicken breast- sliced into 1" x 3" strips
    1 small can whole water chestnuts
    3/4 cup low fat / low sodium chicken broth
    1 Tbs lemon juice
    1 Tbs whole wheat flour
    3 Tbs fat-free sour cream
    1/2 cup fresh chopped dill
    salt to taste

Directions

1. in a large pot of boiling water, cook asparagus for 2 minutes (blanch). Drain, rinse under cold water. Drain again.

2.spray a nonstick pan with cooking spray. Add olive oil and heat until medium- hot. Brown shallots in oil for 4 minutes. Add chicken and water chestnuts. Sautee until chicken is almost cooked. Stir in asparagus and heat for 1 minute.

3. Put all remaining ingredients (except dill) in a jar or Tupperware with a tight fitting lid . Shake vigorously until well mixed and smooth. Simmer until thickened. Stir in dill and serve.

Can be served over brown rice for bigger appetites / calorie budgets. Rice is not included in nutritional data.

Number of Servings: 4

Recipe submitted by SparkPeople user THEFRZA.






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