Tarragon-Dijon chicken with asparagus

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PREP TIME

15 min

Makes

4 servings

* PLUS Cooking time: 15 minutes

Ingredients

  • 2 bunches asparagus , about 250-g each
  • 4 skinless, boneless chicken breasts , about 750-g each
  • 1/4 cup all-purpose flour
  • 2 tsp butter , or vegetable oil
  • 4 green onions
  • 1/4 cup dry white wine
  • 1 tsp Dijon mustard
  • 3/4 tsp dried tarragon
  • 1/3 cup light sour cream
  • pinch salt
  • finely grated lemon zest , of 1/2 lemon

Instructions

  • Snap off and discard tough ends of asparagus. Then cut on the diagonal into 2-inch (5-cm) pieces. Place chicken between waxed paper. Using a meat mallet or hammer, gently pound to a thickness of about 1/2 inch (1 cm). Place flour in a shallow bowl or plastic bag. Toss chicken in mixture, then shake off excess.
  • Heat butter in a large wide frying pan set over medium-high heat. Add chicken to pan and cook, turning occasionally, just until it loses its pink colour and starts to brown, from 2 to 3 minutes per side. Meanwhile, thinly slice onions and dissolve bouillon in 1/2 cup (125 mL) boiling water.
  • Add bouillon or broth, wine and mustard to pan, stirring to distribute mustard. Cover and cook for 3 minutes. Add asparagus, cover and continue to cook until chicken feels springy and asparagus is done as you like, about 3 minutes. Stir in onions and tarragon. Remove chicken to a platter. Turn off heat and stir in sour cream and salt to taste. Pour mixture over chicken. Sprinkle with lemon peel, if you like. Good with rice or new potatoes.

Nutrition (per serving)

  • Calories
  • 274,
  • Protein
  • 42.2 g,
  • Carbohydrates
  • 9.4 g,
  • Fat
  • 6 g,
  • Fibre
  • 1.2 g,
  • Sodium
  • 451 mg.

A cream sauce used to scream high fat–no more if you use light sour cream, which has about 16 calories per tablespoon (15 mL) and less than one gram of fat. While this recipe takes its cue from a classic French creation with fresh tarragon and heavy cream, our streamlined version is just as tasty.