Chicken & Asparagus with Melted Gruyere

Adapted from EatingWell:  May/June 2007

• 8 ounces asparagus, trimmed and cut into 1-inch pieces
• 2/3 cup reduced-sodium chicken broth
• 2 teaspoons plus 1/4 cup all-purpose flour, divided
• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon olive oil
• 1 garlic, thinly sliced (or shallot)
• 1/2 cup white wine
• 1/3 cup reduced-fat sour cream
• 1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
• 1 tablespoon lemon juice
• 2/3 cup shredded Gruyère cheese

1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.
2. Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
4. Heat oil in a large skillet over medium heat. Add the chicken and coo****il golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
5. Add garlic, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.

4 servings:  Per serving: 306 calories; 15 g fat (6 g sat, 6 g mono); 91 mg cholesterol; 7 g carbohydrates; 31 g protein; 1 g fiber; 298 mg sodium; 343 mg potassium.