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.
Nutrients per serving
42.2 g protein
6 g fat
9.4 g carbohydrates
1.2 g fibre
1.5 mg iron
72 mg calcium
451 mg sodium
274 calories
• Excellent source of folacin and vitamin B6
Preparation time 15 minutes
Cooking time 15 minutes - 30 minutes or less
Makes 4 servings
2 bunches asparagus, about 1/2 lb (250 g) each
4 skinless, boneless chicken breasts, about 1-1/2 lbs (750 g) total
1/4 cup (50 mL) all-purpose flour
2 tsp (10 mL) butter or vegetable oil
4 green onions
1 bouillon cube or 1/2 cup (125 mL) undiluted low-sodium chicken broth
1/4 cup (50 mL) dry white wine
1 tsp (5 mL) Dijon mustard
3/4 tsp (4 mL) dried tarragon
1/3 cup (75 mL) light sour cream
pinch of salt finely grated peel of
1/2 lemon (optional)
1.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.
2.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.
3.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.