Chicken and Asparagus in White Wine Sauce Recipe

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Chicken and Asparagus in White Wine Sauce

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Ingredients:

Serving

4 (6 oz) boneless skinless chicken breasts
3/4 tsp salt
1/4 tsp fresh ground black pepper
2 tbsp butter
1/2 cup all-purpose flour
1/2 cup dry white wine
1/2 cup reduced-sodium fat-free chicken broth
2 minced garlic cloves
1 lb asparagus spear, trimmed
2 tbsp fresh parsley, chopped
1 tbsp fresh lemon juice

Directions:

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 breasts evenly with salt and freshly ground black pepper.
Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chichen in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chichen 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	194.06 Kcal (812 kJ)
Calories from fat	63.83 Kcal
		% Daily Value*
Total Fat	7.09g	11%
Cholesterol	31.99mg	11%
Sodium	567.82mg	24%
Potassium	370.71mg	8%
Total Carbs	18.85g	6%
Sugars	2.71g	11%
Dietary Fiber	2.86g	11%
Protein	10.03g	20%
Vitamin C	11.3mg	19%
Vitamin A	0.1mg	2%
Iron	2.6mg	14%
Calcium	47.4mg	5%

Amount Per 100 g
Calories	83.69 Kcal (350 kJ)
Calories from fat	27.53 Kcal
		% Daily Value*
Total Fat	3.06g	11%
Cholesterol	13.8mg	11%
Sodium	244.88mg	24%
Potassium	159.87mg	8%
Total Carbs	8.13g	6%
Sugars	1.17g	11%
Dietary Fiber	1.23g	11%
Protein	4.32g	20%
Vitamin C	4.9mg	19%
Iron	1.1mg	14%
Calcium	20.5mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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