dish
Chicken and Asparagus with Creamy Dijon Sauce

4
Serves
239
Calories
15
Nutrients
14
Vitamins

Ingredients

1 pound chicken cutlets
1 tablespoon olive oil
1 pound asparagus , cut into 2-inch lengths
1 small onion , finely diced
2 cloves garlic , finely minced
1/2 cup dry white wine
1 cup low-sodium chicken broth
2 tablespoons Dijon mustard
1/2 cup fat-free sour cream
2 tablespoons chopped tarragon

Cooking Instructions

1. Heat the olive oil in a large sauté pan over medium-high heat. Season the chicken cutlets with salt and pepper and add them to the pan in a single layer. Sauté the chicken on both sides until golden brown, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

2. Meanwhile, place the asparagus in a microwave safe bowl with a splash of water and cover it loosely with plastic wrap. Microwave the asparagus on high until it is just tender, about 2 to 3 minutes. Drain and set aside.

3. Lower the heat and add the onions. Cook until the onions are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more.

4. Add the wine to the pan, turn the heat to medium and reduce the wine until it is almost completely evaporated. Add the chicken broth and reduce it by half. Whisk in the mustard, sour cream and half of the tarragon and stir until the sauce is smooth and creamy.

5. Add the chicken and asparagus to the sauce to heat them for a minute or two. Transfer the chicken and asparagus to a platter, sprinkle with the remaining tarragon and serve.

Serving Size: 4 ounces of chicken with asparagus and sauce

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
239
Protein
30 g
Total Carbohydrate
10 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
2 g
Sugar
4 g
Total Fat
7 g
Saturated Fat
1 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
70 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
50 %
Percent Calories from Carbohydrate
17 %
Percent Calories from Fat
27 %
Vitamin A
908 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
14 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
20 mg
Vitamin D
0 IU
Folate
150 mcg
Vitamin E
3 IU
Vitamin K
45 mcg
Pantothenic Acid
1 mg
Calcium
110 mg
Iron
2 mg
Phosphorus
307 mg
Potassium
696 mg
Sodium
293 mg
Zinc
2 mg