Chicken and Asparagus in White Wine Sauce

This was good. A bit lemony on the sauce on the asparagus, but really good on the chicken. Definitley will have again. D said it was easy to make. We had it with mashed potatoes.

Chicken and Asparagus in White Wine Sauce

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 (about 2 1/4 ounces)

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

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.

Yield: 4 servings (serving size: 1 chicken breast half, about 5 asparagus spears, and about 2 tablespoons sauce)

CALORIES 289 (25% from fat); FAT 8g (sat 4.2g,mono 2g,poly 0.8g); PROTEIN 43g; CHOLESTEROL 114mg; CALCIUM 59mg; SODIUM 648mg; FIBER 2.8g; IRON 4.3mg; CARBOHYDRATE 10.5g Cooking Light, OCTOBER 2007