Chicken and Asparagus with Melted Gruyère

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.
 * Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: Eating Well (Test Kitchen)
 * Total Time: 35 minutes
 * Servings: 4 servings

Ingredients

 * 8 oz asparagus, trimmed and cut into 1-inch pieces
 * ⅔ cup reduced-sodium chicken broth
 * 2 tsp + ¼ cup all-purpose flour, divided
 * 4 each boneless, skinless chicken breasts (1 – 1¼ lb), trimmed
 * ¼ tsp salt
 * ½ tsp freshly ground pepper
 * 1 tbsp canola oil
 * 1 shallot, thinly sliced
 * ½ cup white wine
 * ⅓ cup reduced-fat sour cream
 * 1 tbsp chopped fresh tarragon
 * 2 tsp lemon juice
 * ⅔ cup shredded gruyère cheese


 * 1) Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil.
 * 2) Add asparagus; cover and steam for 3 minutes.
 * 3) Uncover, remove from the heat and set aside.
 * 4) Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
 * 5) Place the remaining ¼ cup flour in a shallow dish.
 * 6) Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
 * 7) Heat oil in a large skillet over medium heat.
 * 8) Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching.
 * 9) Transfer to a plate and cover to keep warm.
 * 10) Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes.
 * 11) Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined.
 * 12) Return the chicken to the pan and turn to coat with the sauce.
 * 13) Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.

Nutrition al information
Per serving:
 * 306 Calories | 15g Fat | 5g Saturated Fat | 5g Monounsaturated Fat | 31g Protein | 91 mg Cholesterol | 7g Carbs | 1g Dietary Fiber | 343 mg Potassium | 298 mg Sodium
 * Nutrition Bonus - Selenium (36% daily value) | Calcium (25% dv) | good source of omega-3s