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Recipe: Chicken with Asparagus
Servings: 4
Preparation Time: 15 min.
Cooking Time: 35 min.
 
Ingredients:
  • 2 Lbs. asparagus, tough ends discarded
  • 1/3 cup all purpose flour
  • 1-1/2 Lbs. boneless skinless chicken breast half, cut into 2-0/1 inches cubes
  • 2 Tbs. unsalted butter
  • 1 onion\cooked, thinly sliced
  • 3/4 cup chicken stock
  • 2 Tbs. sun dry tomatoes, minced
  • 1/2 cup heavy cream
  • 2 Tbs. lemon juice
Cooking Directions:
Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5 minutes or until tender. Remove from steamer basket. Cut off asparagus tips. Set aside and keep warm. Puree asparagus stems in a blender or food processor and set aside. Combine flour, and salt and pepper to taste in a bowl. Dredge chicken cubes in flour mixture, shaking off excess. Set aside. Melt butter in a heavy nonstick skillet over medium heat. Saute onions 5-7 minutes or until softened. Do not brown. Add chicken and saute 3-4 minutes, stirring occasionally, or until evenly browned. Stir in stock and bring to a boil. Reduce heat to medium low and simmer about 15 minutes or until chicken is cooked throughout. Using a slotted spoon, transfer chicken cubes to a platter and keep warm. Stir asparagus puree, tomatoes, cream, lemon juice and salt and pepper to taste into same skillet. Simmer 4-5 minutes, stirring frequently, or until sauce is thickened. Serve sauce over chicken and asparagus tips.
 
Per Serving: calories 458, fat 22.8g, calories from fat 45%, protein 47.8g, cholesterol 155.0mg, dietary fiber 5.8g

Nutrients Exchanges
Calories 458 Milk Exchanges 0.1
Protein 47.8g Vegetable Exchanges 3.0
Carbohydrates 24.1g Fruit Exchanges 0.0
Dietary Fiber 5.8g Bread Exchanges 0.4
Sugar 9.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 22.8g Lean Meat Exchanges 0.1
Saturated Fat 12.3g Very Lean Meat/Protein Exchanges 5.1
Mono-unsaturated Fat 7.1g Fat Exchanges 3.3
Poly-unsaturated Fat 3.5g
% Calories from Fat 45%    
Cholesterol 155.0mg
Sodium 309.3mg
Vitamins Minerals
Vitamin A 322.1IU Calcium 101.2mg
Thiamin (B1) 2.1mg Copper 1.8mg
Riboflavin (B2) 2.2mg Iron 4.1mg
Niacin (B3) 23.3mg Magnesium 101.1mg
Vitamin B6 1.5mg Manganese 1.2mg
Vitamin B12 0.8mcg Phosphorus 524.3mg
Vitamin C 38.3mg Potassium 1000.0mg
Vitamin E 8.2IU Selenium 42.9mcg
Folate 309.6mcg Sodium 309.3mg
Pantothenic Acid 2.1mg Zinc 2.8mg