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Braised-Chicken-Asparagus-Herbs-Recipe-Closeup

Ah…Braised chicken breasts with fresh asparagus, herbs and white wine vinegar sauce. Serve it on top of Skinny Orange Brown Rice for a quick spring dinner. Only 182 calories & 4 WW points+ for a decent size portion.

Braising is one of my favourite ways to cook meat as it’s fast and is done all in one place – stovetop.

Don’t get me wrong, I love my meat roasted in the oven, BBQ’ed outside, grilled inside, cooked in a slow cooker etc. But I love if the whole dish can be prepared using only one cooking method.

Wait, I love the entire meal made by using only one cooking method.:) Not the hot dogs though. Although good quality sausage hot dog on a hot summer day is a great treat!:)

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Chances are I will not be grilling meat outside, cooking rice on a stove top and chopping the fresh salad inside. I will either switch to preparing the meat inside by braising or roasting it in the oven, or I’ll take the veggies on a grill outside along with the whole wheat pitas.

Welcome to a stay-at-home, working from home mommy’s life.:) At least for now, but remember, I have no regrets.:)

So, this recipe is one of my favourite quick dinner meals! I think it took me like 30 minutes all together to make it. I made it last Saturday while Alex took the kids to the park.

I also had enough time to play around with photos. Usually I shoot with a speed of light, surrounded by 3 hungry boys, asking if dinner is ready. I have to act fast if I want a photo for the blog.

Braised-Chicken-Asparagus-Herbs-Recipe

In case you are wondering, braising means browning the meat first and then simmered in liquid (broth) containing an acidic element like vinegar, wine or tomatoes.

I always buy organic meat and chicken stock. This time I was able to find thin asparagus sprigs, almost like a baby asparagus, and that’s what I used. Full size asparagus is perfectly fine. Just trim the tough ends. Feel free to use only parsley or dill.

And like I already mentioned above, I served it with sweet and crunchy Skinny Orange Brown Rice made with toasted sliced almonds and green onions. Bon Appetit!

Skinny Orange Brown Rice

Skinny Orange Brown Rice

Healthy Braised Chicken with Asparagus & Fresh Herbs Recipe

Yield: 6

Serving Size: 2-3 chicken pieces & 1/2 cup asparagus+sauce

Calories per serving: 182

Healthy Braised Chicken with Asparagus & Fresh Herbs Recipe

Ingredients

  • 2 lbs or 4-5 chicken breasts
  • 1 lb asparagus
  • 2 cups low sodium chicken broth
  • 1 1/2 tbsp whole wheat flour
  • 2 tsp white wine vinegar
  • 1/2 tsp salt
  • 2 tsp mustard
  • 1/4 cup parsley and dill, chopped
  • Cooking spray

Directions

  1. Rinse chicken breasts under running cold water, pat dry with paper towel.
  2. Cut each chicken breast in half. Cut thicker half in half lengthwise. The goal is to get the same thickness pieces of chicken (chicken breast is thicker at one end than another). You will end up with 12-16 pieces of chicken depending on the original breast size.
  3. Preheat large skillet on medium heat and spray with cooking spray. In 2 batches brown chicken for 5 minutes on each side. Keep browned chicken on a platter under a foil while cooking the rest. Set aside.
  4. In a bowl whisk together chicken broth, flour, vinegar, salt and mustard. Add to the same skillet and cook for 2-3 minutes or until the sauce thickens a bit.
  5. Trim the tough ends of asparagus and cut into 1.5 - 2" pieces. Add to the sauce. Cook for 3-5 minutes.
  6. Add chicken to the skillet nestling among asparagus and sauce. Cook for another 3-5 minutes. Add herbs. Serve warm.
http://ifoodreal.com/healthy-braised-chicken-with-asparagus-fresh-herbs-recipe/

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving: 2-3 pieces of chicken with 1/2 cup asparagus and sauce mix
Calories: 182.5
Total Fat: 2.3 g
Cholesterol: 73.4 mg
Sodium: 385.9 mg
Total Carbs: 6.5 g
Dietary Fiber: 2.1 g
Protein: 35.0 g
WW Points+: 4

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2 Comments

  1. Chris

    I love one-dish meals. I don’t know what it is about them — I think they remind me of my childhood. 🙂

    Reply
    • Olena (iFOODreal)

      Hmm. That’s a good point.:) Yeah, I’m almost allergic to many step recipes. Just not my reality and often it’s not necessary to eat healthy and yummy.

      Reply

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