White Wine Chicken and Asparagus

By Leanne Ely, SavingDinner.com 

Serves: 4

INGREDIENTS

• 4 (4-oz.) boneless skinless chicken breast halves
• Sea salt and freshly ground black pepper, to taste
• 1 tablespoon olive oil
• 1/2 cup gluten-free flour (such as arrowroot flour, coconut flour, rice flour)
• 1/2 cup gluten-free dry white wine
• 1/2 cup gluten-free low sodium chicken broth (watch for sodium and MSG)
• 2 cloves garlic, pressed
• 1 pound asparagus, chopped
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice

INSTRUCTIONS

• Place chicken breast halves in a large zipper-topped plastic bag and pound to 1/4 inch thick (I like to use my rolling pin); salt and pepper to taste.
• Heat the oil in a large skillet with a tight-fitting lid over medium-high heat. Sprinkle the flour in a shallow plate or dish; dredge chicken thru the flour, place it in the skillet and cook for 3 to 5 minutes per side, or until no longer pink in the center; remove from skillet and keep warm.
• In the same skillet, add the wine, broth, and garlic; bring to a boil, scraping up all of the browned bits from the bottom of the pan, and cook for 2 minutes. Add asparagus; cover and cook for 3 minutes, or until asparagus is tender-crisp.
• Remove skillet from heat; stir in parsley and lemon juice. Serve chicken with asparagus and sauce.

NUTRITION FACTS

Per Serving: 277 Calories; 7g Fat; 31g Protein; 16g Carbohydrate; 2g Dietary Fiber; 81mg Cholesterol;

246mg Sodium. Exchanges: 1 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat. Points: 6