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Spring Cleaning Your Diet

Charlyn Fargo on

1 pound fresh asparagus, trimmed and cut into thirds

4 (6-ounce) boneless, skinless chicken breasts, pounded to an even thickness

3/4 teaspoon salt

1/4 teaspoon black pepper

1/3 cup white wine

2 tablespoons chopped fresh parsley

2 tablespoon chopped fresh basil

 

1/2 teaspoon dried oregano

2 cups hot cooked brown rice

Heat 1 tablespoon each butter and oil in a large skillet over medium heat. Add mushrooms and garlic; cook, stirring occasionally, until garlic begins to brown, about 5 minutes. Add asparagus; cook, stirring occasionally, until mushrooms are golden and asparagus is bright green and crisp-tender, about 3 minutes more. Remove from skillet. Season chicken with 1/4 teaspoon each salt and pepper. In the same skillet, heat remaining 1 tablespoon each butter and oil over medium-high heat. Add chicken; cook 5 to 7 minutes per side, until browned and a thermometer registers 165 F. Remove chicken from skillet and slice into strips. Stir wine, parsley, basil, oregano and remaining 1/2 teaspoon salt into skillet. Simmer over medium heat for 30 seconds. Stir in mushrooms and asparagus; cook until heated through. Serve vegetables with chicken strips and cooked rice. Serves 4. Serving size: 5 ounces chicken, 1 cup vegetables and 1/2 cup rice.

Per serving: 475 calories; 45 grams protein; 30 grams carbohydrate; 18 grams fat (6 grams saturated); 4 grams fiber; 4 grams sugars; 567 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

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