Chicken and Asparagus with Cream Dijon Sauce Recipe With Nutrition Data and Calorie Count
Chicken and Asparagus with Cream Dijon Sauce
Cream sauce made with Dijon mustard and sour cream works fabulously with chicken breasts and asparagus.
Yields:
4 servings
Meal Type:
Main DishSide Dish
Rating:
Ingredients
- 1 lb chicken breast
- 1 tbsp olive oil
- 1 dash salt
- 1 dash ground pepper
- 1 lb asparagus
- 1 medium onion, finely diced
- 2 cloves garlic, finely minced
- 4 fl oz dry white wine
- 1 1/2 tsps or 1 packet dijon mustard
- 4 oz reduced fat sour cream
- 1 tbsp ground tarragon
Directions
- Heat the olive oil in a large sauté pan over medium heat. Season chicken with salt and pepper and add them to the pan in a single layer.
- Sauté the chicken on both sides until golden brown, about 2 minutes per side. Transfer the chicken to a platter and keep warm.
- Meanwhile, place the asparagus in a microwave safe bowl with a splash of water and cover loosely with plastic wrap. Microwave the asparagus on high until it is just tender, about 2 to 3 minutes. Drain and set aside.
- Lower the heat and add the onions. Cook until the onions are soft and translucent, about 5 minutes. Add garlic and cook for 1 minute more.
- Add wine to the pan, turn heat to medium and reduce the wine until it is almost completely evaporated.
- Add chicken broth and reduce it by half. Whisk in the mustard, sour cream, and tarragon and stir until the sauce is smooth and creamy.
- Add the chicken and asparagus to the sauce to heat them for a minute or two.
- Transfer the chicken and asparagus to a platter. Sprinkle with a little tarragon if using fresh.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
272
% Daily Value*
-
Total FatAmount Per Serving 9.09g% Daily Value 12%
-
Saturated FatAmount Per Serving 3.393g
-
Trans FatAmount Per Serving 0.028g
-
Polyunsaturated FatAmount Per Serving 0.991g
-
Monounsaturated FatAmount Per Serving 4.024g
-
-
CholesterolAmount Per Serving 76mg% Daily Value 25%
-
SodiumAmount Per Serving 157mg% Daily Value 7%
-
Total CarbohydrateAmount Per Serving 11.02g% Daily Value 4%
-
Dietary FiberAmount Per Serving 2.9g% Daily Value 10%
-
Total SugarsAmount Per Serving 3.46gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 31.38g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 10mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 12mg% Daily Value 13%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 8mg% Daily Value 1%
-
IronAmount Per Serving 21mg% Daily Value 117%
-
PotassiumAmount Per Serving 663mg% Daily Value 14%
Nutrition summary:
- Calories 272 KCal
- Fat 9.09 g
- Carbs 11.02 g
- Protein 31.38 g
There are 272 calories in 1 serving of Chicken and Asparagus with Cream Dijon Sauce.
How long would it take to burn off 272 KCal? |
|
---|---|
Basketball |
27 minutes |
Cycling (10 MPH) |
37 minutes |
Jogging |
22 minutes |
Running |
18 minutes |
Swimming (crawl, moderate pace) |
26 minutes |
Walking |
31 minutes |
Weight Training |
31 minutes |
Values estimated based on person weighing 160 lbs. |