Chicken and Asparagus with Melted Gruyère

Chicken & Asparagus with Melted Gruyere - 7g Carbs, 1g Fiber

By Eating Well (Test Kitchen) This sauce does double duty, delivering tons of flavor and healthy asparagus at the same time. Make it a meal: Serve alongside brown rice and a green salad. Servings: 4 servings Total Time: 35 minutes Ease of Preparation: Easy Cuisine: American Health: Low Calorie, Low Carb, Low Sodium, High Calcium, Healthy Weight

8 oz asparagus, trimmed and cut into 1-inch pieces 2/3 cup reduced-sodium chicken broth 2 tsp plus 1/4 cup all-purpose flour, divided 4 each boneless, skinless chicken breasts (1- 1 1/4 lb), trimmed 1/4 tsp salt 1/2 tsp freshly ground pepper 1 Tbsp canola oil 1 each shallot, thinly sliced 1/2 cup white wine 1/3 cup reduced-fat sour cream 1 Tbsp chopped fresh tarragon 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 teaspoons 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.

Nutrition per Serving: 306 Calories, 15g Fat, 5g Saturated Fat, 5g Monounsaturated Fat, 31g Protein, 91mg Cholesterol, 7g Carbs, 1g Dietary Fiber, 343mg Potassium, 298mg Sodium

Nutrition Bonus - Selenium (36% daily value), Calcium (25% dv), good source of omega-3s

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 * Healthy Recipes For Diabetic Friends Y-Group