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Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servings
Cook Time:35 mins
Cook Time:
35 mins
Total Time:35 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients8ouncesasparagus, trimmed and cut into 1-inch pieces⅔cupreduced-sodium chicken broth2 teaspoons plus 1/4 cup all-purpose flour, divided4 boneless, skinless chicken breasts, (1 1/4 to 1 1/2 pounds), trimmed and tenders removed (see Note)¼teaspoonsalt½teaspoonfreshly ground pepper1tablespooncanola oil1shallot, thinly sliced½cupwhite wine⅓cupreduced-fat sour cream1 tablespoon chopped fresh tarragon, or 1 teaspoon dried2teaspoonslemon juice⅔cupshredded Gruyère cheese
Cook Mode(Keep screen awake)
Ingredients
8ouncesasparagus, trimmed and cut into 1-inch pieces
⅔cupreduced-sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour, divided
4 boneless, skinless chicken breasts, (1 1/4 to 1 1/2 pounds), trimmed and tenders removed (see Note)
¼teaspoonsalt
½teaspoonfreshly ground pepper
1tablespooncanola oil
1shallot, thinly sliced
½cupwhite wine
⅓cupreduced-fat sour cream
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
2teaspoonslemon juice
⅔cupshredded Gruyère cheese
DirectionsPlace 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.Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.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.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.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.TipsNote: It can be difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.Originally appeared: EatingWell Magazine, May/June 2007
Directions
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.Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.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.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.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.TipsNote: It can be difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
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.
Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
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.
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.
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.
Tips
Note: It can be difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
Originally appeared: EatingWell Magazine, May/June 2007
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Nutrition Facts(per serving)304Calories15gFat7gCarbs31gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
