White Wine Chicken and Asparagus

White Wine Chicken and Asparagus

By Leanne Ely, SavingDinner.com 

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

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Dr. Anna Cabeca

Dr. Anna Cabeca

Certified OB/GYN, Anti-Aging and Integrative Medicine expert and founder of The Girlfriend Doctor. During Dr. Anna’s health journey, she turned to research to create products to help thousands of women through menopause, hormones, and sexual health. She is the author of best-selling The Hormone Fix, and Keto-Green 16 and MenuPause.

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