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Chicken and Asparagus With Creamy Dijon Sauce

Chicken and Asparagus With Creamy Dijon Sauce 4.000
May 4, 2005

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.

Servings: 4
  • 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


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.

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Recipe Source

Adapted from FoodFit chef Bonnie Moore.

Tested by Candy Sagon.

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Nutritional Facts

Calories per serving: 252

% Daily Values*

Total Fat: 8g 12%

Saturated Fat: 3g 15%

Cholesterol: 79mg 26%

Sodium: 754mg 31%

Total Carbohydrates: 8g 3%

Dietary Fiber: 3g 12%

Sugar: n/a

Protein: 32g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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