Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
1031
Calories
72g
Protein
29g
Fat
115g
Carbs
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Asparagus | 6 spears (90g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
- 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 ¼ 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.
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
Recipe sourced from
fandom