Subscribe via RSS Feed

Chicken Saute with Pine Nuts

[ 2 ] 12/14/2008 |

This is one of my go-to Weight Watchers recipes! The whole family loves it. Delish!

Chicken Saute with Pine Nuts


main meals

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.

Ingredients

2 tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound(s) uncooked boneless, skinless chicken breast
2 tsp olive oil
1 1/3 oz pine nuts
1 pound(s) asparagus
2 medium shallot(s)
2 medium garlic clove(s)
2 tbsp fresh tarragon
1 cup(s) fat-free chicken broth
1/8 tsp black pepper

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.

Tags: , , , , , , , , , , , , , ,

Category: Christy, EAT IT, Main Course

About Christy: Thirty-six year-old wife and mom to BJ (8) and Mia (4). I'm the editor at the Sisterhood, a Feingold mom, I really love to run (really), read, cook amazing things, and photography is my fledging passion. My motivation is motivating other people to realize they can do this whole weight-loss and exercise thing. I'm living proof! View author profile.