Chicken & Asparagus with Melted Gruyere

Rating: 4.67 stars
9 Ratings
  • 5 star values: 6
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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
Source: EatingWell Magazine, May/June 2007

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Recipe Summary test

total:
35 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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Ingredients

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.

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  • 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; protein 30.6g; carbohydrates 6.8g; dietary fiber 0.8g; sugars 1.1g; fat 14.5g; saturated fat 5.9g; cholesterol 90.3mg; vitamin a iu 612.3IU; vitamin c 3.9mg; folate 52.3mcg; calcium 229mg; iron 1.4mg; magnesium 39.8mg; potassium 379.9mg; sodium 444.8mg; thiamin 0.1mg.
Exchanges:

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

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