Chicken and Asparagus in White Wine Sauce

This recipe works equally well with green beans or haricots verts in place of asparagus. Time: 40 minutes.

Yield: 4 servings (serving size: 1 chicken breast half, about 5 asparagus spears, and about 2 tablespoons sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 3/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  tablespoons  butter
• 1/2  cup  all-purpose flour (about 2 1/4 ounces)
• 1/2  cup  dry white wine
• 1/2  cup  fat-free, less-sodium chicken broth
• 2  garlic cloves, minced
• 1  pound  asparagus spears, trimmed
• 2  tablespoons  chopped fresh parsley
• 1  tablespoon  fresh lemon juice

Preparation

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.

Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.

Nutritional Information

Calories:

289 (25% from fat)

Fat:

8g (sat 4.2g,mono 2g,poly 0.8g)

Protein:

43g

Carbohydrate:

10.5g

Fiber:

2.8g

Cholesterol:

114mg

Iron:

4.3mg

Sodium:

648mg

Calcium:

59mg