Ingredients: |
Ingredients: 1/4 cup all-purpose flour
salt and pepper
1 1/2 pounds boneless and skinless chicken breasts, cut into strips 2 inches by 1/2 inch
2 tablespoons vegetable oil
1/3 cup finely chopped shallots or scallions, white parts only
1 pound medium asparagus spears, cut into 1 inch lengths
1 cup low sodium chicken broth
1/3 cup dry vermouth or white wine
1/3 cup reduced fat sour cream
2 tablespoons Dijon mustard
2 teaspoons chopped fresh tarragon OR 3/4 teaspoon dried
About 4 cups long grain and wild rice, cooked
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Directions: |
Directions:In a medium bowl or plastic bag combine flour, 1/4 teaspoon salt, 1/4 teaspoon pepper. Toss chicken in flour, shaking off excess. In a large skillet, heat 1 tablespoon oil over medium high heat. Add chicken. Cook, turning occasionally, until lightly browned, about 5 minutes. Transfer chicken to a plate.
Add the remaining 1 tablespoon oil to the skillet. Add the shallots and stir until softened, about 30 seconds. Add the asparagus and 1/2 cup of the broth. Increase the heat to high. Cover and cook until just tender, 2 to 3 minutes. Transfer asparagus and cooking liquid to a bowl and set aside.
Return the chicken strips to the skillet. Add remaining 1/2 of broth and the vermouth and bring to a simmer. Reduce the heat to a medium-low and cook for 2 minutes. Remove skillet from heat.
In a small bowl, stir together the sour cream, mustard and tarragon. Stir into the skillet. Return to heat and cook until just heated through but not boiling, about 1 minute. Stir in asparagus and its liquid. Season with salt and pepper to taste. Spoon rice into individual bowls. Top with chicken and sauce and serve immediately. |
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