Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Asparagus Chicken Fricassee
- Ingredients
- 22 ozs chicken breast fillets
- 1 pinch salt
- 3 onions
- 1 bunch Soup greens
- 1 bay leaf
- 10 black peppercorns
- 7 ozs wild rice mix
- 10 ozs Heavy cream
- 18 ozs white or green Asparagus
- ½ oz Chives (0.5 Bunch)
- 2 sprigs Tarragon
- 1 generous pinch peppers
- 1 pinch Nutmeg
- 2 Tbsps lemon juice
Rinse chicken fillets, pat dry, and bring to boil in 5 cups water with very little salt; skim off any foam that forms.
Halve the onions. Clean the greens, peel if necessary, wash and chop. Add everything with bay leaf and peppercorns and cook the meat over medium heat for 35 minutes.
Along the way, cook rice in 2.5 times the amount of boiling salted water for 15-20 minutes on low heat, covered.
Remove chicken fillets from the pot and set aside. Pour stock through a sieve, collect, measure 3 cups, and bring to a boil with the cream. Reduce to 2 cups over high heat for 15-20 minutes.
Meanwhile, peel and wash asparagus, cut off woody ends, and cut spears into 1.5 inch long pieces. Add asparagus to sauce and cook over medium heat for 10 minutes. Meanwhile, cut chicken fillets into cubes.
Add meat and cook for 3 minutes. Wash herbs, shake dry and chop. Season fricassee with salt, pepper, freshly grated nutmeg and lemon juice. Mix in herbs and serve with rice.
(Percentage of daily recommendation)
| Calorie | 536 cal. | (26 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
Healthy, because
This dish provides plenty of wound-healing zinc, blood pressure-lowering potassium, and satiating protein.
Even smarter
If you want to prepare this delicious dish outside the asparagus season, simply replace the white spears with aromatic cauliflower florets.