Chicken and Asparagus With Creamy Dijon Sauce

The Washington Post, May 4, 2005

• • Cuisine: American
• • Course: Main Course
• • Features: Fast

Summary:

An elegant, low-fat entree that is quick to prepare, thanks to boneless, skinless chicken cutlets and asparagus cooked in the microwave. Serve with wild rice or over pasta.

4 servings

Ingredients:

• • 1 pound asparagus, trimmed and cut into 2-inch lengths
• • 1 tablespoon water
• • 1 tablespoon olive oil
• • 1 pound boneless, skinless chicken cutlets or breast halves, cut in half lengthwise
• • Salt
• • Freshly ground black pepper
• • 1/2 small onion, finely diced
• • 2 cloves garlic, finely minced
• • 1/2 cup dry white wine
• • 1 cup chicken broth, low-sodium or regular
• • 2 tablespoons Dijon-style mustard
• • 1/2 cup low-fat (not nonfat) sour cream
• • 2 tablespoons finely chopped tarragon

Directions:

In a microwave-safe bowl or Pyrex pie plate, place the asparagus with about a tablespoon of water, covering loosely with plastic wrap. Microwave on high until it is just tender, about 2 to 3 minutes. Drain and set aside.

In a large skillet over medium-high heat, heat the olive oil. Season the chicken with salt and pepper and add it to the pan in a single layer. Brown lightly on both sides, about 2 minutes each. Transfer the chicken to a platter and cover to keep warm.

Lower the heat to medium and add the onion to the same pan, cooking until it is soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute.

Add the wine to the pan and cook until it is almost completely evaporated, then the chicken broth, cooking until it is reduced by half, about 5 to 8 minutes. Whisk in the mustard, sour cream and 1 tablespoon of the tarragon, stirring until the sauce is smooth. Cook about 1 more minute so the sauce thickens a bit. Adjust seasoning if desired. Add the chicken and asparagus until just warmed through. Transfer to a platter; sprinkle with the remaining tarragon and serve.

Recipe Source:

Adapted from FoodFit chef Bonnie Moore.

252 calories, 8g fat, 3g saturated fat, 79mg cholesterol, 754mg sodium, 8g carbohydrates, 3g dietary fiber, n/a sugar, 32g protein.