Wine Down Wednesday

What's for dinner this Wine Down Wednesday? Two popular items that please any palate: wine and chicken! This recipe packs protein, flavor, and tons of nutrition provided by the high amounts of vitamins in asparagus.  Asparagus is a rich source of Vitamin K, a key vitamin that plays a role blood clotting and bone metabolism.  It is also rich in inulin and dietary fiber which both support digestive health.   Combine this with the compounds found in wine the and you've got a meal full of health benefits! Both red and white wines are heart healthy, so pair accordingly with your entree.

When pairing wine with chicken, the best route is to pay attention to the sauce and sides with which is prepared with.  For the recipe listed below, I would suggest a Sauvignon Blanc. Here are a few other pairing suggestions for this versatile dinner staple:  

• Chardonnay, due to its buttery flavor works best with creamy chicken dishes. 
• Sauvignon Blanc works well with dishes using green spices like rosemary and thyme, or citrus dishes
• Pinot Noir would be great with chicken dishes that are salty
• Riesling and Gewurztraminer, because of their sweetness, work well with spicy chicken dishes 
• Merlot is a jammy wine so drink this with heavy tomato sauce recipes

Chicken and Asparagus in White Wine Sauce

 Ingredients

• 4 (6-ounce) skinless, boneless chicken breast halves 
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons butter 
• 1/2 cup all-purpose flour (about 2 1/4 ounces)
• 1/2 cup dry white wine 
• 1/2 cup fat-free, less-sodium chicken broth 
• 2 garlic cloves, minced
• 1 pound asparagus spears, trimmed 
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice 

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.
2. Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.

Nutritional Information

Yield: 4 servings

• serving size: 1 chicken breast half, about 5 asparagus spears, & about 2 tablespoons sauce

Amount per serving: 

• Calories: 289
• Fat: 8g
• Protein: 43g
• Carbohydrate: 10.5g
• Fiber: 2.8g

 *Recipe taken from Cooking Light