Chicken and asparagus in

Name: Chicken and asparagus in
Prep time: 25 min
Cook time: 35 min
Total time: 1 h
Cuisine: European, Italian, Mediterranean
Ingredients: 1 medium onion; 1/2 cups cottage cheese 1/4 cup sour cream; 1/4 cup grated Parmesan cheese 2 tablespoons lemon juice; 1 teaspoon grated lemon zest (optional); 1/2 teaspoons dill weed; 1/4 teaspoon pepper; 1 medium-size yellow squash; 10 asparagus spears (about 1/2 pound); 4 skinless, boneless chicken breast halves (about 1/4 pounds total) 1/2 pound ziti or other medium tube-shaped pasta; 3 tablespoons olive or other vegetable oil; 1/3 cup chicken broth; 7 Meanwhile, add the chicken and the remaining 1 tablespoon oil to the skillet and cook the chicken for 5 minutes.; pasta

11 steps

Prep:25minCook:35min

This lusurious dish, is made with asparagus and a creamy sauce-similar to an Alfredo auce, but ligbtened with, cottage cheese instead ofbeavy cream. Altbough you coula make this recipe with frozen asparagus, it will taste even better with fresh. Look for right green, plump stalks and firm, tigbtly closed tips. To trim asparagus, bend the pottoms ofthe stalks; tbey will nap offnaturally just above the tougb, woody ende

Updated at: Sun, 09 Jun 2024 15:16:46 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories344.2 kcal (17%)

Total Fat14.2 g (20%)

Carbs40.7 g (16%)

Sugars3.9 g (4%)

Protein15 g (30%)

Sodium172.6 mg (9%)

Fiber2.9 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1onion

medium

½ cupscottage cheese

¼ cupsour cream

¼ cupParmesan cheese

grated

2 tablespoonslemon juice

1 teaspoongrated lemon zest

optional

½ teaspoonsdill weed

¼ teaspoonpepper

1yellow squash

medium-size

0.5 poundasparagus spears

4skinless boneless chicken breast halves

0.5 poundziti

or other medium tube-shaped pasta

3 tablespoonsolive oil

or other vegetable

⅓ cupchicken broth

1 tablespoonoil

to the skillet and cook the chicken for 5 minutes

pasta

Instructions

Step 1

1 In a food processor, coarsely chop the onion; set aside.

Step 2

2 In the same work bowl, purée the cottage cheese. Beat in the sour cream, Parmesan, lemon juice, lemon zest (if using), dill and pepper. Set the lemon-cheese sauce aside.

Step 3

3 Bring a large pot of water to a boil.

Step 4

4 Meanwhile, cut the squash into thin slices. Snap off the tough ends of the asparagus stalks; cut the asparagus into 2-inch lengths. Cut the chicken across the grain into 1/4-inch-wide strips.

Step 5

5 In a large skillet, warm 2 tablespoons of the oil over medium-high heat until hot but not smoking. Add the onion and stir-fry until it begins to brown, about 5 minutes.

Step 6

6 Add the pasta to the boiling water and cook until al dente, 9 to 11 minutes, or according to package directions.

Step 7

7 Meanwhile, add the chicken and the remaining 1 tablespoon oil to the skillet and cook the chicken for 5 minutes.

Step 8

8 Add the squash, asparagus and chicken broth and bring the mixture to a boil. Reduce the heat to medium-low, cover and simmer until the vegetables are tender, about 5 minutes.

Step 9

9 Drain the pasta and transfer to a large serving bowl. Toss the with the lemon-cheese sauce and the chicken and vegetables.

Step 10

pasta

Step 11

Adapt recipe easily to keto, replace pasta with additional asparagus and squash