Chicken and Asparagus with Creamy Dijon Sauce

Friday, November 7, 2008

Mike and I both love asparagus. When prepared correctly it can be sweet and crunchy. I have made this recipe for several special occasions over the years and it has always been a big hit. In fact, the last time I made it, Mike finished off every last drop of the meal and the sauce. Asparagus season begins in early April and ends in late June. Although it is available year-round in the grocery stores, it will be best during those months. I like to serve this dish with an herb and butter rice.

Start to Finish: 30 minutes
Recipe By: FoodFit (it is a very healthy dinner with a bold taste)


1 lb chicken breasts, sliced
1 TBSP olive oil
salt to taste
freshly ground black pepper
1 lb asparagus (approximately 15 spears = 1 lb). See tip below for trimming asparagus
1 small onion, finely diced
2 cloves garlic, finely minced
1 1/2 cup low-sodium chicken broth
2 TBSP Dijon mustard
1/2 cup low-fat sour cream


1. Heat the olive oil in a large sauté pan over medium-high heat.
2. Season the chicken strips with salt and pepper, add them to the pan in a single layer.
3. Sauté the chicken on both sides until golden brown, about 2 minutes per side.
4. Transfer the chicken to a platter and keep warm.
5. Meanwhile, place the asparagus in plastic Ziploc bag. Zip bag almost closed, leaving 2 inches for steam to escape.
6. Microwave the asparagus on high until it is just tender, about 2 minutes.
7. Drain and set aside.
8. Lower the heat for your saute pan and add the onions. Cook until the onions are soft and translucent, about 3 minutes.
9. Add the garlic and cook for 1 minute more.
10. Add the chicken broth and reduce it by half over medium heat.
11. Whisk in the mustard and sour cream, stir until the sauce is smooth and creamy. (Be attentive to whisking the sour cream or it will curdle in the hot pan.)
12. Add the chicken and asparagus to the sauce to heat them for a minute or two.

How to Trim Asparagus:
Snap-off the lower ends....
Hold the top half of a spear in one hand and pinch the bottom of the spear with your other hand. Bend lightly and the tough lower end will snap off at the exact place where it meets the more tender part of the spear. The part that breaks off will be approximately 1 -2 inches long.
Discard the tough end, or use as a puree for soups.