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| Recipe: Chicken with Asparagus |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 35 min.
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| 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
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| 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
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| 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 |
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