Chicken and Asparagus with Creamy Dijon Sauce
|Olive oil||1 Teaspoon|
|Boneless skinless chicken||1 Pound|
|Garlic||2 Clove (10 gm)|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Chicken broth||1 Cup (16 tbs) (Low Sodium Or Regular)|
|Dijon mustard||2 Teaspoon|
|Low fat sour cream||1⁄2 Cup (8 tbs)|
Trim and cut asparagus into 2-inch lengths.
Place asparagus into a microwave safe bowl or Pyrex pie plate with 1 tablespoon water, cover loosely with plastic wrap.
Microwave on high until just tender (about 2-3 minutes).
Drain and set aside.
In a large skillet over medium-high heat, heat olive oil.
Season chicken cutlets (or breast halves lengthwise) with salt and freshly ground pepper, then add it to pan in single layer.
Brown lightly on both sides, about 2 minutes.
Transfer chicken to platter, cover to keep warm.
Lower heat to medium and add finely diced onion to same pan cooking until soft and translucent (about 5 minutes).
Add finely minced garlic and cook 1 minute.
Add wine to pan and cook until almost completely evaporated then add chicken broth cooking until reduced by half (about 5-8 minutes) Whisk in mustard, sour cream (not nonfat) and 1 tablespoon chopped tarragon.
Stir until sauce is smooth.
Cook about 1 more minute so sauce thickens slightly.
Adjust seasoning if desired.
Add chicken and asparagus until just warmed through.
Transfer to platter.
Sprinkle with remaining chopped tarragon and Serve.
Calories 511 Calories from Fat 130
% Daily Value*
Total Fat 14 g22.3%
Saturated Fat 6.3 g31.4%
Trans Fat 0.1 g
Cholesterol 151.7 mg50.6%
Sodium 694.4 mg28.9%
Total Carbohydrates 21 g7.1%
Dietary Fiber 5.8 g23%
Sugars 6.9 g
Protein 64 g127.1%
Vitamin A 42.4% Vitamin C 35%
Calcium 21.1% Iron 42.5%
*Based on a 2000 Calorie diet