Chicken & Asparagus
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Ingredients8 ounce(s) asparagus, trimmed and cut into 1-inch pieces 2/3 cup(s) broth, reduced-sodium chicken 4 2/3 tablespoon flour, all-purpose, divided 4 piece(s) chicken, breast, boneless, skinless, trimmed, (1 - 1 1/4 pounds) 1/4 teaspoon salt 1/2 teaspoon pepper, black ground, freshly ground 1 tablespoon oil, canola 1 medium shallot(s), thinly sliced 1/2 cup(s) wine, white 1/3 cup(s) sour cream, reduced-fat 1 tablespoon tarragon, fresh, chopped 2 teaspoon lemon juice 2/3 cup(s) cheese, gruyere, shredded
Preparation
1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.
2. Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
5. Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user KLBRZE.
1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.
2. Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
5. Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user KLBRZE.
Nutritional Info Amount Per Serving
- Calories: 176.5
- Total Fat: 10.1 g
- Cholesterol: 21.2 mg
- Sodium: 106.6 mg
- Total Carbs: 11.9 g
- Dietary Fiber: 1.1 g
- Protein: 6.6 g
Member Reviews