Chicken and Asparagus over Wild Rice
photo by yogiclarebear
- Ready In:
- 40mins
- Ingredients:
- 11
- Serves:
-
2
ingredients
- 2 cups cooked wild rice
- 8 ounces boneless skinless chicken breasts, cut into 1 pieces
- 1 teaspoon minced garlic
- 1 shallot, chopped
- 8 ounces fresh asparagus, washed and trimmed to 1 1/2 pieces
- 2 tablespoons white wine
- 2 tablespoons skim milk, cold
- 1 teaspoon cornstarch
- 1 cup fat-free chicken broth
- salt and pepper
- lemon juice
directions
- Spray a large non-stick skillet with cooking spray. Add the shallots and cook until tender, about 1 minute.
- Add chicken, cooking until no pink remains.
- Add the garlic and cook, stirring, for about a minute. Spoon chicken mixture into a bowl and set aside.
- Add asparagus to the skillet and cook over medium heat, stirring, 6-8 minutes, until asparagus is bright green and starting to tender.
- Add wine and cook, stirring, until it evaporates. Remove asparagus to the chicken bowl.
- 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.
- Return chicken and asparagus to the pan and mix with the sauce. Continue to simmer, stirring occasionally, for another 5-10 minutes.
- Serve chicken and asparagus over the wild rice, drizzle with lemon juice to taste.
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RECIPE SUBMITTED BY
<img src="http://www.offthecuffphotography.info/Personal/kitchen 1-12-08 035 tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/WILD NOV 1 2007 018 resized tiny.jpg">
Me in my kitchen, and at the Wild game.
I am a photographer, portrait and fine art, and I am a yoga instructor. Besides cooking, I enjoy fitness and yoga, reading, organizing, gardening, puzzles, family, and HOCKEY. GO WILD!!!! I love to cook for my large husband...he is a natural powerbuilder and has a lot of muscle to feed. People ask how he got so "huge" and he has to answer, my cooking of course!
We both work out a lot, so we eat a lot of healthy food...I cook a LOT! The recipes I post and save to my cookbooks are usually healthy and lower calorie, or can be adapted to be so.
<img src="http://www.offthecuffphotography.info/Personal/Garlic tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/Press It tiny.jpg">
Garlic is the best!
<img src="http://www.offthecuffphotography.info/Personal/Kitchen Series Jan 2008 210 EDIT GRIT BORDER tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/Kitchen Series Jan 2008 192 HARD LIGHT ILL GRIT BORDER2 tiny.jpg">
Yummy veggies!