Chicken & Asparagus with Melted Gruyere

From EatingWell: May/June 2007 — Subscribe Now!

For this elegant dish, boneless chicken breast and asparagus are smothered in a luxurious white-wine sauce with just the right amount of melted Gruyère cheese. Tarragon and lemon add a delicious light flavor that is perfect with asparagus.

READER'S COMMENT:

"This was a delicious meal. The sauce is excellent and you could easily make it without the cheese and it would be equally as good. I made twice the asparagus and there was plenty of sauce, Susan, Nashville, TN "

Chicken & Asparagus with Melted Gruyere Recipe

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

8 ounces asparagus, trimmed and cut into 1-inch pieces
2/3 cup reduced-sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour, divided
4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon canola oil
1 shallot, thinly sliced
1/2 cup white wine
1/3 cup reduced-fat sour cream
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
2 teaspoons lemon juice
2/3 cup shredded Gruyère cheese

Preparation

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.
Whisk broth and 2 teaspoons 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, shaking off any excess.
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.
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.

Nutrition

Per serving: 306 calories; 15 g fat (6 g sat, 6 g mono); 91 mg cholesterol; 7 g carbohydrates; 31 g protein; 1 g fiber; 298 mg sodium; 343 mg potassium.

Nutrition Bonus: Selenium (36% daily value), Calcium (25% dv)

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat, 1/2 fat