Asparagus Chicken Bake
Green Risotto
Wine Recommendation
Sonoma-Cutrer Chardonnay
Ingredients
- 1 Tbsp Montreal seasoning
- 1 Tbsp olive oil
- 1 lb boneless, skinless chicken breasts, halved crosswise
- ¼ lb asparagus, trimmed
- ½ (8-oz) pkg whole baby portobello mushrooms, sliced
Instructions
- Preheat oven 375°F. Whisk together seasoning and oil in a shallow dish. Rub half of oil mixture over chicken. .
- Place chicken on a parchment paper-lined baking sheet; bake 30 minutes.
- Add asparagus and mushrooms to baking sheet, and drizzle with remaining oil mixture. .
- Bake 10 minutes or until chicken is done and asparagus is crisp-tender. Serve over Green Risotto recipe.
Side Dish Ingredients
- 2¼ cups less sodium chicken broth
- 1 Tbsp butter
- 1 shallot, minced
- ¾ cup arborio rice
- ¼ cup white wine
- ¼ cup frozen green peas, thawed
- 2 Tbsp shredded Parmesan cheese
- ½ (5-oz) pkg baby kale
Side Dish Instructions
- Bring broth to a simmer in a large saucepan over medium-low heat.
- Melt butter in a Dutch oven over medium heat. Add shallot, cook 3 to 4 minutes; increase heat to medium-high. Add rice, and cook 1 minute.
- Stir in wine, and bring to boil. Reduce heat, and simmer until liquid is almost absorbed, stirring often.
- Add warm broth to rice mixture, ½ cup at a time, and cook until liquid is absorbed after each addition, stirring often (about 20 to 30 minutes total). .
- Add peas; cook 3 minutes or until softened. Remove from heat; stir in cheese and kale.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
237
|
259
|
496
|
| Fat (g) | 9 | 5 | 14 |
| Sat. Fat (g) | 1 | 3 | 4 |
| Protein (g) | 36 | 7 | 43 |
| Carb (g) | 3 | 43 | 46 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 311 | 538 | 849 |
| T. Sugs (g) | 1 | 3 | 4 |
| A. Sugs (g) | 0 | 1 | 1 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
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