BNJacksonGA

 Chicken and Asparagus with Mustard-Tarragon Sauce

Prep & Cooking Time: 45 Minutes

Servings: 4 - 6

Nutritional Info:

Calories: 512

Carbohydrates: 18g

Cholesterol: 116mg

Dietary Fiber: 4g

Protein: 44g

Saturated fat: 8g

Sodium: 391mg

Sugars: 4g

Total Fat: 29g

Ingredients:

• French Rice or Steamed Rice, preferably made with long-grain rice or wild rice
• 1/4 cup all-purpose flour
• Salt
• Freshly ground black pepper
• 1 - 1/2 pounds boneless and skinless chicken breast, cut into strips 2 inches long and 1/2 inch wide
• 2 tbsp. vegetable oil
• 1/3 cup finely chopped shallots or scallions, white parts only
• 1 lb. medium asparagus spears, trimmed and cut into 1 inch lengths
• 1 cup Homemade Chicken Broth or low-sodium canned broth
• 1/3 cup dry vermouth or white wine
• 1/3 cup reduced-fat sour cream
• 2 tbsp. Dijon mustard
• 2 tsp. chopped fresh tarragon or 3/4 tsp. dried tarragon

Directions:

In a medium bowl or plastic bag, combine the flour, 1/4 tsp. salt and 1/4 tsp. pepper.

Toss the chicken in the flour, shaking off the excess.

In a large (12 inch) nonstick skillet, heat 1 tbsp. of the oil over medium-high heat.

Add the chicken to the skillet.

Cook, turning occasionally, until lightly browned, about 5 minutes.

Transfer the chicken to a plate and set aside.

Add the remaining 1 tbsp. oil to the skillet.

Add the shallots and stir until softened, about 30 seconds.

Add the asparagus and 1/2 cup of the broth.

Increase the heat to high.

Cover and cook until just tender, about 3 minutes.

Transfer the asparagus with the cooking liquid to a bowl and set aside.

Return the chicken strips to the skillet.

Add the remaining 1/2 cup of the broth and the vermouth and bring to a simmer.

Reduce the heat to medium-low and cook for 2 minutes.

Remove the skillet from the heat.

In a small bowl, stir together the sour cream, mustard, and tarragon.

Stir into the skillet.

Return the skillet to the heat and cook until just heated through, but not boiling, about 1 minute.

Stir in the asparagus and its liquid.

Season with salt and pepper to taste.

Spoon the rice into individual soup bowls.

Top with the chicken, asparagus, and sauce.

Serve immediately.

Tags: All-Purpose Flour, Asparagus Spears, Black Pepper, Chicken, Chicken Breast, Chicken Broth, Dijon Mustard Tarragon, French Rice, Scallions, Shallots, Sour Cream, Steamed Rice, Vermouth, White Wine