Chicken Sauté with Pine Nuts

Recipe courtesy of LBR_NJ

POINTS® Value: 5

Servings: 4

Preparation Time: 13 min

Cooking Time: 12 min

Level of Difficulty: Moderate

Pan sauces like this one take advantage of tasty tidbits left behind when sautéing poultry or meat.

• 2 Tbsp all-purpose flour

• 1/2 tsp table salt

• 1/4 tsp black pepper

• 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

• 2 tsp olive oil

• 1 1/3 oz pine nuts, about 4 tsp

• 1 pound asparagus, thin

• 2 medium shallot(s), chopped

• 2 medium garlic clove(s), minced

• 2 Tbsp fresh tarragon, chopped

• 1 cup fat-free chicken broth, reduced-sodium

• 1/8 tsp black pepper, or to taste

Instructions

• Preheat oven to 400ºF.

• In a flat dish or plate, stir together flour, salt and pepper. Dredge chicken in flour, coating both sides and patting off excess.

• 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.

• 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.

• 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.

• Set each breast on a plate and top with asparagus mixture. Serve immediately.

• Flavor Booster: Use a grill pan to sear chicken and give the poultry appealing grill marks. At the same time you can eliminate the flour and olive oil. Spray the grids of a stovetop grill pan with nonstick cooking spray. Heat the pan until a drop of water sizzles. Add the chicken breasts. Sear 2 minutes per side. Finish the chicken in the oven as directed.