Cheesy Asparagus Chicken Cutlets Deliver 32 Grams of Protein

Nutrition Notes

Is Asparagus Good for You?

Despite it making your pee smell, asparagus is loaded with nutrition. It provides fiber, vitamin K, folate, vitamin C, chromium and potassium. It even provides some plant-based protein and is loaded with antioxidants. Eating asparagus has been shown to support healthy blood pressure and brain health. Compounds in these green spears may help protect against and fight certain types of cancer.

Are Chicken Cutlets Healthy?

Made by slicing chicken breasts in half lengthwise, chicken cutlets are an excellent source of lean protein. Besides protein, they also provide B vitamins and choline, a nutrient that many of us are not getting enough of. Chicken cutlets fit into healthy eating patterns, including those for heart disease and diabetes.

Tips from the Test Kitchen

What Is Dry White Wine?

It’s a white wine with very little sugar remaining after the winemaking process. If you need a dry white wine for cooking, we recommend choosing one of the more typical young wines sold at liquor stores and grocery stores and avoiding anything labeled “oaky” on the bottle. And you should always choose a dry white wine that you enjoy drinking, as you won’t use the whole bottle. Some popular white wines for cooking include pinot grigio and sauvignon blanc.

Frequently Asked Questions

How Do You Trim Asparagus?

To trim asparagus, line up a batch of freshly washed asparagus on a cutting board and cut across the bottom of the spears, removing the white part of the stalk. For thinner asparagus, you’ll probably be cutting about a quarter-inch off the bottom; if it’s thicker, you might be looking at cutting off an inch and using a vegetable peeler to remove anything that looks tough.

Ingredients

8 ounces asparagus, trimmed and cut into 1-inch pieces

1/4 cup water

3/4 cup unsalted chicken broth

1 tablespoon all-purpose flour plus 1/4 cup, divided

1 teaspoon Italian seasoning

3/4 teaspoon garlic powder

1/4 teaspoon smoked paprika

4 (4-ounce) chicken cutlets

1/2 teaspoon ground pepper

1 tablespoon extra-virgin olive oil

1 1/2 cups thinly sliced yellow onion

1/2 cup dry white wine

1/2 cup grated Pecorino Romano cheese, divided

1/3 cup half-and-half

1/2 teaspoon salt

1 tablespoon finely chopped fresh flat-leaf parsley

Local Offers

00000 Change

Oops! We cannot find any ingredients on sale near you. Do we have the correct zip code?

Directions

Place asparagus and water in a microwave-safe dish; cover with plastic wrap or a microwave-safe lid. Microwave on High until tender, about 2 minutes. Carefully drain; set aside.

Whisk broth and 1 tablespoon flour in a small bowl until smooth; set aside.

Combine the remaining 1/4 cup flour, Italian seasoning, garlic powder and paprika in a shallow dish. Sprinkle chicken with pepper; dredge both sides in the flour mixture, shaking off excess. (Discard the remaining flour.)

Heat oil in a large skillet over medium-high heat. Add the chicken; cook until golden brown and a thermometer inserted into the thickest part registers 165°F, 3 to 4 minutes per side. Transfer to a plate; cover and keep warm. Do not wipe the pan clean.

Add onion to the pan; cook over medium heat, stirring occasionally, until lightly browned and softened, about 4 minutes. Add wine; cook stirring constantly to scrape up any browned bits from the bottom of the pan, until reduced by half, about 2 minutes. Stir in the reserved broth mixture; cook until the sauce is thickened and coats the back of a spoon, about 2 minutes.

Reduce heat to medium-low; stir in 1/4 cup Parmesan, half-and-half and salt. Add the asparagus and chicken; cook, turning the chicken to coat, until the cheese is melted and the chicken is warmed through, 1 to 2 minutes. Sprinkle with the remaining 1/4 cup Parmesan and parsley.

Nutrition Information

Serving Size: 1 cutlet, 1/3 cup asparagus & sauce

Calories 277, Fat 9g, Saturated Fat 3g, Cholesterol 82mg, Carbohydrates 12g, Total Sugars 4g, Added Sugars 0g, Protein 32g, Fiber 2g, Sodium 473mg, Potassium 257mg