Chicken and Asparagus over Wild Rice Recipe

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Chicken and Asparagus over Wild Rice
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Ingredients
11
Count
Nutrition
394
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Spray a large non-stick skillet with cooking spray. Add the shallots and cook until tender, about 1 minute.
  2. Add chicken, cooking until no pink remains.
  3. Add the garlic and cook, stirring, for about a minute. Spoon chicken mixture into a bowl and set aside.
  4. Add asparagus to the skillet and cook over medium heat, stirring, 6-8 minutes, until asparagus is bright green and starting to tender.
  5. Add wine and cook, stirring, until it evaporates. Remove asparagus to the chicken bowl.
  6. Remove pan from heat. In a small bowl, combine the cornstarch and skim milk, mixing well. Add it to the pan along with the chicken broth and return pan to heat. Cook, stirring constantly, until mixture thickens, about 3 minutes.
  7. Return chicken and asparagus to the pan and mix with the sauce. Continue to simmer, stirring occasionally, for another 5-10 minutes.
  8. Serve chicken and asparagus over the wild rice, drizzle with lemon juice to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 394.14 Kcal (1650 kJ)
Calories from fat 41.39 Kcal
% Daily Value*
Total Fat 4.6g 7%
Cholesterol 67.22mg 22%
Sodium 525.24mg 22%
Potassium 939.93mg 20%
Total Carbs 53.58g 18%
Sugars 9.24g 37%
Dietary Fiber 7.24g 29%
Protein 34.89g 70%
Vitamin C 11.8mg 20%
Iron 4.5mg 25%
Calcium 116.1mg 12%
Amount Per 100 g
Calories 66.02 Kcal (276 kJ)
Calories from fat 6.93 Kcal
% Daily Value*
Total Fat 0.77g 7%
Cholesterol 11.26mg 22%
Sodium 87.98mg 22%
Potassium 157.45mg 20%
Total Carbs 8.98g 18%
Sugars 1.55g 37%
Dietary Fiber 1.21g 29%
Protein 5.84g 70%
Vitamin C 2mg 20%
Iron 0.8mg 25%
Calcium 19.4mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.5
    Points
  • 10
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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