Name: Chicken & Asparagus with Melted Gruyere
Cook time: 35 min
Total time: 35 min
Ingredients: 8 ounces asparagus, trimmed and cut into 1-inch pieces; 0.66699999570847 cup reduced-sodium chicken broth; 2 teaspoons plus 1/4 cup all-purpose flour, divided; 4 boneless, skinless chicken breasts, (1 1/4 to 1 1/2 pounds), trimmed and tenders removed (see Note); 0.25 teaspoon salt; 0.5 teaspoon freshly ground pepper; 1 tablespoon canola oil; 1 shallot, thinly sliced; 0.5 cup white wine; 0.33300000429153 cup reduced-fat sour cream; 1 tablespoon chopped fresh tarragon, or 1 teaspoon dried; 2 teaspoons lemon juice; 0.66699999570847 cup shredded Gruy&#232;re cheese

Chicken & Asparagus with Melted Gruyere

4.7

(9)

9 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Bone Health Healthy Aging High Calcium High-Protein Low Carbohydrate Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

8 ounces asparagus, trimmed and cut into 1-inch pieces
⅔ cup reduced-sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour, divided
4 boneless, skinless chicken breasts, (1 1/4 to 1 1/2 pounds), trimmed and tenders removed (see Note)
¼ teaspoon salt
½ teaspoon freshly ground pepper
1 tablespoon canola oil
1 shallot, thinly sliced
½ cup white wine
⅓ cup reduced-fat sour cream
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
2 teaspoons lemon juice
⅔ cup shredded Gruyère cheese

Directions

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.

Tips

Note: It can be difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the chicken tender--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Nutrition Facts (per serving)

304	Calories
15g	Fat
7g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 304
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 1g	3%
Total Sugars 1g
Protein 31g	61%
Total Fat 15g	19%
Saturated Fat 6g	30%
Cholesterol 90mg	30%
Vitamin A 612IU	12%
Vitamin C 4mg	4%
Folate 52mcg	13%
Sodium 445mg	19%
Calcium 229mg	18%
Iron 1mg	8%
Magnesium 40mg	9%
Potassium 380mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.