Healthy Recipes - Chicken & Asparagus with Melted Gruyere

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Chicken & Asparagus with Melted Gruyere

By EW (Test Kitchen)

This sauce does double duty, delivering tons of flavor and healthy asparagus at the same time. Make it a meal: Serve alongside brown rice and a green salad.

Servings: 4 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Cuisine: American
Health: Low Calorie, Low Carb, Low Sodium, High Calcium, Healthy Weight

Ingredients:

8 ounces asparagus , trimmed and cut into 1-inch pieces
2/3 cup reduced-sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour , divided
4 each boneless, skinless chicken breasts (1-11/4 pounds), trimmed
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon canola oil
1 each shallot , thinly sliced
1/2 cup white wine
1/3 cup reduced-fat sour cream
1 tablespoon chopped fresh tarragon
2 teaspoons lemon juice
2/3 cup shredded Gruyere cheese

Steps:

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.

Nutrition: (Per serving)

Calories - 306
Carbohydrates - 7
Fat - 15
Saturated Fat - 6
Monounsaturated Fat - 5
Protein - 31
Cholesterol - 91
Dietary Fiber - 1
Potassium - 343
Sodium - 298
Nutrition Bonus - Selenium (36% daily value), Calcium (25% dv), good source of omega-3s
Related Links:

• Chicken Divan
• Advanced Recipe Search

EatingWell

This news arrived on: 06/05/2007

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