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Chicken and Asparagus in White Wine Sauce Recipe

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) skinless, boneless chicken breast halves
3/4 tsp salt
1/4 tsp freshly ground black pepper
2 tbsp butter
1/2 cup all-purpose flour (about 2 1/4 oz)
1/2 cup dry white wine
1/2 cup fat-free , less-sodium chicken broth
2 garlic cloves, minced
1 lb asparagus spears, trimmed
2 tbsp chopped fresh parsley
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 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	202.55 Kcal (848 kJ)
Calories from fat	61.16 Kcal
		% Daily Value*
Total Fat	6.8g	10%
Cholesterol	31.99mg	11%
Sodium	593.51mg	25%
Potassium	434.61mg	9%
Total Carbs	18.86g	6%
Sugars	3.31g	13%
Dietary Fiber	2.86g	11%
Protein	12.73g	25%
Vitamin C	11.6mg	19%
Vitamin A	0.1mg	2%
Iron	3.2mg	18%
Calcium	63.4mg	6%

Amount Per 100 g
Calories	87.19 Kcal (365 kJ)
Calories from fat	26.33 Kcal
		% Daily Value*
Total Fat	2.93g	10%
Cholesterol	13.77mg	11%
Sodium	255.49mg	25%
Potassium	187.09mg	9%
Total Carbs	8.12g	6%
Sugars	1.43g	13%
Dietary Fiber	1.23g	11%
Protein	5.48g	25%
Vitamin C	5mg	19%
Iron	1.4mg	18%
Calcium	27.3mg	6%

* 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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