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Chicken Primavera

  • Cooking time20 min
  • Prep time15 min
  • ServingsPortions 4
recipe image Chicken Primavera

Ingredients

  • 1/2 cup (125 mL) all-purpose flour
  • 1/4 tsp. (1 mL) freshly ground black pepper
  • 2 egg whites or 1/3 cup (75 mL) fat free cholesterol free egg substitute
  • 1 lb. (450 g) boneless, skinless chicken breast halves, cut into 4 pieces and pounded thin
  • 3 Tbsp. Becel® Buttery Taste margarine*, divided
  • 1 small onion, finely chopped
  • 1 cup (250 mL) reduced sodium chicken broth
  • 1 lb. (450 g) asparagus, trimmed and sliced into 1-inch (2.5 cm) pieces
Energy (kcal)0 kcal
Energy (kJ)0 kJ
Protein (g)0.0 g
Carbohydrate incl. fibre (g)0.0 g
Carbohydrate excl. fibre (g)0.0 g
Sugar (g)0.0 g
Fibre (g)0.0 g
Fat (g)0.0 g
Saturated fat (g)0.0 g
Unsaturated fat (g)0.0 g
Monounsaturated fat (g)0.0 g
Polyunsaturated fat (g)0.0 g
Trans fat (g)0.0 g
Cholesterol (mg)0 mg
Sodium (mg)0 mg
Salt (g)0.00 g
Vitamin A (IU)0 IU
Vitamin C (mg)0.0 mg
Calcium (mg)0 mg
Iron (mg)0.00 mg
Potassium (mg)0 mg

Instructions

  1. Blend flour and pepper in shallow dish; reserve 1 Tbsp. (15 mL) and set aside.
  2. Beat egg white in another shallow dish until foamy with wire whisk. Evenly coat chicken in flour mixture, then egg white.
  3. Melt 1 Tbsp. (15 mL) Becel® Buttery Taste margarine in large nonstick skillet over medium heat and cook ½ of the chicken, turning once, until golden brown and thoroughly cooked, about 6 minutes. Remove chicken to serving plate; repeat with remaining chicken.
  4. Melt remaining 2 Tbsp. (30 mL) margarine in same skillet over medium-high heat and cook onion, stirring constantly, until golden, about 4 minutes.
  5. Sprinkle with reserved 1 Tbsp. (15 mL) flour mixture and cook, stirring constantly, until flour is toasted, about 2 minute.
  6. Stir in broth and bring to a boil, stirring occasionally. Stir in asparagus and reduce heat to low. Cook covered, stirring occasinally, until asparagus is tender, about 5 minute. Pour hot sauce and asparagus over chicken.
*Becel® Gold in Quebec.