Chicken & Asparagus with Lemon Cream Sauce

2 to 3 boneless, skinless chicken breasts, cut into 1 x 1½ -inch pieces
1 lb. fresh asparagus, cleaned and cut into 2 to 3-inch lengths, (about 3 cups)
2 tablespoons butter or margarine
1 clove garlic, minced
1 tablespoon flour
½ cup chicken broth
½ cup cream
Zest and 2 tablespoons juice from 1 lemon
¼ teaspoon white pepper, if desired
8 oz. linguine or bow tie pasta, cooked
Parmesan cheese

In large skillet, stir-fry chicken in 1 teaspoon oil for 4 to 5 minutes or until thoroughly cooked. Remove from skillet and place in large bowl. In same skillet, stir-fry asparagus in 1 teaspoon oil for 2 to 3 minutes or until crisp-tender; place in bowl with cooked chicken.

Melt butter in same skillet; add garlic and sauté for 1 to 2 minutes. Add flour and stir until mixture is smooth and bubbly. Add chicken broth, cream, lemon zest and juice and white pepper. Heat until thickened and bubbly. Add cooked chicken and asparagus; continue heating, stirring occasionally until hot. Serve over hot cooked pasta. Sprinkle with parmesan cheese.

Yield: 4 (2-cup) servings

Nutrition information per serving:
Calories 478 (calories from fat 172)
Fat 19g
Saturated fat 10g
Cholesterol 86mg
Total Carbohydrate 52g
Dietary Fiber 4.5g
Protein 25g
Sodium 478mg
% Daily Value: Vitamin A 22%, Vitamin C 29%, Calcium 9%, Iron 18%

 

 
Winter Wake-Up!

The end of winter heralds the beginning of spring, and there’s no better way to wake up your senses than with some crisp and fresh produce. The zingy, zesty flavor of fresh lemons brings a scent of sunshine and a promise of summer days to come. It can perk up any dish, from a sweet treat like lemon bars, to a main-dish pleaser like our chicken asparagus with lemon cream sauce. This entrée is also bursting with asparagus, one of the best vegetables of the season. Who says the end of winter has to be dull?

Liven Up a Winter Day With Produce

The end of winter can taste as fresh as springtime with produce choices like lemons and asparagus. Zesty, crisp, and good for you, they brighten up the grayest time of year.

Lemons (about | recipes)
Reach for some lemons to bring a little summer into your life. Simply add a few wedges to your drink or include them in your cuisine. Sailors discovered sucking on lemons, and other high Vitamin C fruits, protected them from developing vitamin-deficiency diseases, like scurvy, during long sea voyages. People no longer run a high risk of developing scurvy, but lemons continue to benefit our health. They are a low calorie, low-sodium, fat and cholesterol free food. According to the FDA, diets low in fat, cholesterol and sodium may decrease the risk of some cancers, coronary heart disease, and hypertension. Lemon juice is often used as a healthy substitute for butter, salt and oils to add flavor to meals. Lemons are fat- and cholesterol-free, low in calories and sodium, and high in vitamin C. They also contain phytochemicals, which are thought to reduce the incidence of cancer.

Asparagus (about | recipes)
Asparagus is one of the most striking of vegetables—and no wonder, it’s actually part of the lily family! But this green treat is no flower. Instead, it’s one of the most nutritious and tasty vegetables you can put on your table. Simply steamed and served with butter, or sautéed in one of your favorite vegetable medleys, asparagus adds an incomparable taste sensation to your table. In addition, it is one of the most well-rounded vegetables in existence, addition a variety of nutrients and vitamins to your diet. Asparagus is a source of fiber, and a good source of vitamins A and C, as well as folate. It also contains thiamin and vitamin B6, and is one of nature’s richest sources of rutin, a drug that strengthens capillary walls.
 

 
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