Dinner

Chicken and Asparagus is for Dinner.

Chicken and Asparagus takes 30 minutes to prepare.

Chicken and Asparagus takes 20 minutes to cook.

Chicken and Asparagus makes 4 servings.

The ingredients for Chicken and Asparagus are:

4 Chicken tenderloins
one onion, cut
1 tbsp olive oil
bunch of asparagus (about 20 spears)
1/2 cup Chicken broth, low sodium, fat free
lemon juice, 1 tbsp or to taste
1 1/2 cup whole wheat penne
fresh parsley

Here is how you make Chicken and Asparagus:

Start by heating water for the penne. Add penne when water comes to a boil. Boil until al dente. Drain and keep warm.Add olive oil to a large frying pan (with a lid). Add onion and chicken tenderloins. Cover and cook on medium heat. Prepare the asparagus and cut into 1 inch pieces. Remove the chicken (it should be thawed but not completely cooked) and cut into bite-size pieces. Return the chicken to the pan. Add the asparagus and chicken broth. Cover and cook until the asparagus is hot but still bright green and slightly crisp. Stir in lemon juice. If you like, thicken the sauce with 1 tbsp of cornstarch in1/3 cup water and stir into the mixture. Serve over penne. Garnish with chopped fresh parsley.Serving Size: 3 adult servingsNumber of Servings: 4Recipe submitted by SparkPeople user MELISSAPS.

The nutritional information for Chicken and Asparagus is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 273.2

• Total Fat: 5.0 g
• Cholesterol: 70.0 mg
• Sodium: 186.6 mg
• Total Carbs: 28.5 g
• Dietary Fiber: 2.6 g
• Protein: 28.3 g

The dietary needs meet for Chicken and Asparagus is Lactose Free