In this dish boneless chicken breast and asparagus are smothered in a white wine sauce with just a touch of melted Gruyere cheese. I suggest serving this over rice or something to absorb some of the sauce, another good option would be steamed or sauteed greens, something mild like spinach or kale. This is such a creamy dish you wouldn't believe it's only about 300 calories. Serves 4
1# asparagus, trimmed and cut into 1 inch pieces
2/3 cup low sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour, divided (I a combination of oat flour and panko bread crumbs)
4 boneless, skinless chicken breasts (about 1 1/4 pounds) trimmed
1/4 teaspoon sea salt
1/2 teaspoon greshly ground pepper
1 Tablespoon canola oil
1 shallon, thinly sliced
1/2 cup white wine
1/3 cup low fat sour cream
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
2 teaspoons lemon juice
2/3 cup shredded Gruyere cheese
Place a steamer basket iin a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncov er, remove from heat and set aside.
Whisk broth and 2 teaspoon flour in a small bowl until smooth. Set aside.
Place the remaining 1/4 cup flour in a shallow dish. sprinkle chicken with salt and pepper and dredge both sides in the flour. Shake off the excess.
heat oil in a large skillet over medium heat. Ad the chicken and cook until golden brown, about 3-4 min per side. Adjust heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
Add shallot, wine and reerved broth mixture to 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 asparabgus 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 in smelted, about 2 min.
Per Serving: 308 calories: 15g fat (6 g saturated); 91mg cholesterol; 7g carbohydrates; 31g protein, 1g fiber; 298 mg sodium; 343 mg potassium.