Chicken Saute with Pine Nuts
3
Points®
Total time: 25 min • Prep: 13 min • Cook: 12 min • Serves: 4 • Difficulty: Easy
Pan sauces like this one take advantage of tasty tidbits left behind when sautéing poultry or meat.
Ingredients
All-purpose flour
2 tbsp(s)
Table salt
½ tsp(s)
Black pepper
¼ pinch(es)
Uncooked boneless skinless chicken breast
1 pound(s), four 4 oz pieces
Olive oil
2 tsp(s)
Pine nuts
1⅓ oz, about 4 tsp
Asparagus
1 pound(s), thin
Shallots
2 medium, chopped
Garlic
2 clove(s), large, minced
Fresh tarragon
2 tbsp(s)
Fat free chicken broth
1 cup(s)
Black pepper
⅛ pinch(es), or to taste
Instructions
1
Preheat oven to 400ºF.
2
In a flat dish or plate, stir together flour, salt and pepper. Dredge chicken in flour, coating both sides and patting off excess.
3
In a large, nonstick skillet, warm olive oil over medium-high heat. Add chicken and sauté on both sides until nicely browned. Transfer chicken to a baking sheet and place in oven until cooked through, about 8 minutes.
4
While chicken is baking, make asparagus and pine nut topping: Reduce heat to medium and add pine nuts to pan. Sauté until golden brown, about 2 minutes. Add asparagus, shallots and garlic; sauté until tender, about 4 minutes. Remove from pan and set aside.
5
Add tarragon and chicken broth to pan and boil until broth is reduced by half. Return vegetables to pan, season with pepper and stir to heat.
6
Set each breast on a plate and top with asparagus mixture. Serve immediately.
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