Chicken and Asparagus with Three Cheeses - 6.8g Carbs, 2.9g Fiber, 2.5g Sugar
From: www.kalynskitchen.com - Recipe created by Kalyn
>>> South Beach Suggestions:
Due to the relatively high fat content in the sauce, this is a "once in a while" treat for any phase of the South Beach Diet. Serve with a healthy salad for phase one or something like Georgette's Really Lemony Greek Pilafi for phase two or three. {Suggestion goes for diabetics and those with heart issues}
Servings: 4
4 6 oz boneless, skinless chicken breasts, each cut in two pieces
Olive oil, for browning chicken
Salt, pepper, poultry seasoning, for seasoning chicken
1 lb fresh asparagus
1 cup chicken stock, simmer until reduced to 3/4 cup
1/2 cup low fat sour cream
3 oz soft goat cheese (Chevre or Montrachet type)
3 Tbsp Parmesan cheese
1/4 cup low fat sharp cheddar
Preheat oven to 375. Trim all visible fat and membrane from chicken breasts and cut each one in half crosswise.
Season chicken with spices, then saute in large frying pan in about 1 Tbsp olive oil. Cook until chicken pieces are well browned on both sides. (You will have to turn each piece a couple of times to get this result. Don't rush this step.)
Meanwhile, cut off woody ends of asparagus. (Snap one piece to see how much to cut off, it will break off right where the woody part starts.) Cut asparagus diagonally into 2 inch pieces. Bring pan of barely salted water to a gentle boil, put asparagus in and boil 3 minutes, drain, then put asparagus in cold water to stop cooking and drain again. Let it drain well.
Spray casserole dish with nonstick spray. Layer browned chicken, then asparagus. Use chicken stock to deglaze pan that you cooked the chicken in and scrape up all little browned bits. Let stock simmer about five minutes. Lower heat and whisk sour cream into sauce and continue to heat over very low heat. When mixture is hot (but not boiling) add goat cheese and Parmesan and whisk into sauce until melted. Do not boil or the mixture will separate.
Pour sauce over chicken and asparagus and sprinkle sharp cheddar over top. Bake 25-30 minutes or until cheese is melted and mixture is just starting to bubble. (Don't cook it too long or the sauce will separate.)
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 417 g
Nutrition per Serving: 497 Calories, 214 Calories from Fat, 23.8g Total Fat, 10.4g Saturated Fat, 0g Trans Fat, 183mg Cholesterol, 636mg Sodium, 691mg Potassium, 6.8g Total Carbs, 2.9g Dietary Fiber, 2.5g Sugars, 62.5g Protein
Vitamin A 27% - Vitamin C 11% - Calcium 31% - Iron 27%
Nutrition Grade: B
Good points:
Low in sugar
High in niacin
High in phosphorus
High in selenium
Bad points:
High in saturated fat
High in cholesterol
Posted by: chefgloria1030@yahoo.com
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