Chicken and Asparagus

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 273.2
  • Total Fat: 5.0 g
  • Cholesterol: 70.0 mg
  • Sodium: 186.6 mg
  • Total Carbs: 28.5 g
  • Dietary Fiber: 2.6 g
  • Protein: 28.3 g

View full nutritional breakdown of Chicken and Asparagus calories by ingredient



Number of Servings: 4

Ingredients

    4 Chicken tenderloins
    one onion, cut
    1 tbsp olive oil
    bunch of asparagus (about 20 spears)
    1/2 cup Chicken broth, low sodium, fat free
    lemon juice, 1 tbsp or to taste
    1 1/2 cup whole wheat penne
    fresh parsley

Directions

Start by heating water for the penne. Add penne when water comes to a boil. Boil until al dente. Drain and keep warm.
Add olive oil to a large frying pan (with a lid). Add onion and chicken tenderloins. Cover and cook on medium heat. Prepare the asparagus and cut into 1 inch pieces. Remove the chicken (it should be thawed but not completely cooked) and cut into bite-size pieces. Return the chicken to the pan. Add the asparagus and chicken broth. Cover and cook until the asparagus is hot but still bright green and slightly crisp. Stir in lemon juice. If you like, thicken the sauce with 1 tbsp of cornstarch in1/3 cup water and stir into the mixture. Serve over penne. Garnish with chopped fresh parsley.

Serving Size: 3 adult servings

Number of Servings: 4

Recipe submitted by SparkPeople user MELISSAPS.