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.
- 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
- 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.
Adapted from FoodFit chef Bonnie Moore.
Tested by Candy Sagon.
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