Front Porch Reviews

Springtime brings a fresh renewal of the earth and the goodness that it produces for us.  One of my favorite vegetables of springtime is asparagus.  I love, love, love it.

Today’s recipe includes this lovely vegetable.

Chicken & Asparagus with Melted Gruyere

serves 4
Ingredients

1 bunch of asparagus, trimmed and cut into 1 inch pieces (8oz)
2/3 cup reduced sodium chicken (or vegetable) broth
2 tsp plus 1/4 cup all purpose flour, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 tsp salt
1/2 tsp ground pepper
1 T Olive Oil
1 shallot, thinly sliced
1/2 cup white wine
1/3 cup reduced fat sour cream
1 T chopped fresh tarragon or 1 tsp dried
2 tsp lemon juice
2/3 cup shredded Gruyere cheese

1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.

2. Whisk broth and 2 tsp flour in a small bowl until smooth. Set aside.

3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.

4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.

5. Add shallot, wine and the reserved broth mixture to the 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 asparagus 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 is melted, about 2 minutes.

Per serving:
Calories 306
Fat 15g
Carbs 7g
Protein 31g
Fiber 1g

Adapted from the cookbook, EatingWell In Season – The Farmer’s Market Cookbook

I served this with Trader Joes’s Five Grain Blend (my favorite side dish).

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