Chicken and Asparagus in White wine sauce
Source: Cooking Light the essential dinner tonight cookbook
4 (6 ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons butter
1/2 cup all purpose flour
1/2 cup dry white wine
1/2 cup fat free, less sodium chicken broth
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1. Place each chicken breast half between 2 sheets of heavy duty plastic wrap; pound to 1/4 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper.
2. Melt butter in a large nonstick skillet over medium high heat. Place flour in a shallow dish; dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp – tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.