Prep Time: 30 mins

Cooking Time: 30 mins

Serves: 4

Nutrition Profile:

Sesame-Free

Diabetes-Appropriate

Nut-Free

Soy-Free

High-Protein

Egg-Free

Nutrition Facts

Is Asparagus Beneficial for Health?

Despite making your urine smell funny, asparagus provides essential nutrients like fiber, vitamin K, folate, vitamin C, chromium, and potassium. It also contains plant-based protein and antioxidants, supporting blood pressure and brain health. Asparagus may even help combat cancer.

Are Chicken Cutlets Nutritious?

By slicing chicken breasts lengthwise, chicken cutlets offer lean protein, B vitamins, and choline. These cutlets align with healthy eating patterns for heart disease and diabetes.

Tips from the Test Kitchen

What Defines Dry White Wine?

Dry white wine has minimal sugar post-winemaking. For cooking, select younger wines from liquor and grocery stores, avoiding any labeled "oaky." Choose a white wine you enjoy, preferably pinot grigio or sauvignon blanc.

FAQs

How Do You Trim Asparagus?

After washing, cut off the bottom white part of the asparagus on a cutting board. Consider using a vegetable peeler for thicker pieces to remove tough parts.

Ingredients:

8 ounces asparagus, cut into 1-inch pieces

1/4 cup water

¾ cup unsalted chicken broth

1 tbsp all-purpose flour plus ¼ cup

1 tsp Italian seasoning

¾ tsp garlic powder

¼ tsp smoked paprika

4 (4-ounce) chicken cutlets

1/2 tsp ground pepper

1 tbsp olive oil

11/2 cups thinly sliced yellow onion

1/2 cup dry white wine

1/2 cup grated Pecorino Romano cheese

1/3 cup half-and-half

1/2 tsp salt

1 tbsp chopped parsley

Instructions:

1. Microwave asparagus with water until tender; set aside.

2. Whisk together broth and 1 tbsp flour.

3. Mix remaining flour, seasonings, and coat chicken.

4. Brown chicken, then set aside.

5. Cook onions, add wine to deglaze, then mix in broth mixture.

6. Stir in Parmesan, half-and-half, and asparagus.

7. Return chicken, cook briefly, and top with Parmesan and parsley.

Nutrition Info:

Serving Size: 1 cutlet, 1/3 cup asparagus & sauce

Calories 277, Fat 9g, Saturated Fat 3g, Cholesterol 82mg, Carbohydrates 12g, Total Sugars 4g, Protein 32g, Fiber 2g, Sodium 473mg, Potassium 257mg