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    White Wine Chicken and Asparagus

    • 1 min read

    White Wine Chicken and Asparagus

    By Leanne Ely, 

    Serves: 4


    • 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


    • 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.


    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

    Want to try 15 of Dr. Anna's Favorite Keto-Green recipes? Click here.

    Dr. Anna Cabeca

    Dr. Anna Cabeca

    Dr. Anna is a Triple Board Certified OB/GYN, Anti-Aging Medicine expert, and author of the best selling book, The Hormone Fix.

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