Chicken and Asparagus with Melted Gruyère

This sauce does double duty, delivering tons of flavor and healthy asparagus at the same time. Make it a meal: Serve alongside brown rice and a green salad.
* Contributed by Healthy Recipes for Diabetic Friends Y-Group
* Source: Eating Well (Test Kitchen)
* Total Time: 35 minutes
* Servings: 4 servings
== Ingredients ==
* 8 oz asparagus, trimmed and cut into 1-inch pieces
* ⅔ cup reduced-sodium chicken broth
* 2 tsp + ¼ cup all-purpose flour, divided
* 4 each boneless, skinless chicken breasts (1 – 1¼ lb), trimmed
* ¼ tsp salt
* ½ tsp freshly ground pepper
* 1 tbsp canola oil
* 1 shallot, thinly sliced
* ½ cup white wine
* ⅓ cup reduced-fat sour cream
* 1 tbsp chopped fresh tarragon
* 2 tsp lemon juice
* ⅔ cup shredded gruyère cheese
# Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil.
# Add asparagus; cover and steam for 3 minutes.
# Uncover, remove from the heat and set aside.
# Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
# Place the remaining ¼ cup flour in a shallow dish.
# Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
# Heat oil in a large skillet over medium heat.
# Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching.
# Transfer to a plate and cover to keep warm.
# Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes.
# Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined.
# Return the chicken to the pan and turn to coat with the sauce.
# Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.
== Nutrition al information ==
Per serving:
* 306 Calories | 15g Fat | 5g Saturated Fat | 5g Monounsaturated Fat | 31g Protein | 91 mg Cholesterol | 7g Carbs | 1g Dietary Fiber | 343 mg Potassium | 298 mg Sodium
* Nutrition Bonus - Selenium (36% daily value) | Calcium (25% dv) | good source of omega-3s
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Category:Asparagus Recipes
Category:Chicken breast Recipes
Category:Chicken stock and broth Recipes
Category:Gruyère Recipes
Category:Healthy Recipes for Diabetic Friends
Category:Lemon juice Recipes
Category:Low-calorie Recipes
Category:Low-carb Recipes
Category:Shallot Recipes
Category:Sour cream Recipes