CHICKEN AND ASPARAGUS WITH THREE CHEESES
This casserole of Chicken and Asparagus with Three Cheeses is a delicious and easy low-carb dinner that’s also Keto, low-glycemic, gluten-free, and you could eat it as a treat for the South Beach Diet too. Use the Diet-Type Index to find more recipes like this one.
The only thing slightly tricky about this Chicken and Asparagus with Three Cheeses is not to cook the sauce too long or bake it too long or the sauce will separate.
CHICKEN AND ASPARAGUS WITH THREE CHEESES (VIDEO)
yield: 4 SERVINGS total time: 80-85 MINUTES prep time: 35 MINUTES cook time: 45-50 MINUTES
This casserole is delicious for an easy low-carb dinner.
INGREDIENTS:
4 large boneless, skinless chicken breasts, trimmed and each cut lengthwise into two pieces
2 – 3 tsp. olive oil
1 tsp. poultry seasoning
salt and fresh ground black pepper to taste
1 lb. fresh asparagus
1 cup chicken stock, simmered to reduce to 3/4 cup
1/2 cup sour cream (regular or light, but not fat-free)
3 oz. soft goat cheese (The kind that comes in a log.)
3 T Parmesan cheese
1/4 – 1/2 cup finely grated sharp cheddar (I used white cheddar)
DIRECTIONS:
Preheat oven to 375F/190C.
Spray a rectangular casserole dish with non-stick spray or olive oil.
Trim all visible fat and membrane from chicken breasts and cut each one in half lengthwise.
Season chicken with poultry seasoning, salt, and pepper, then heat the olive oil in a large frying pan and brown the chicken until it’s lightly browned on both sides. (The chicken will cook more in the oven so it doesn’t need to be cooked completely through at this point; don’t overcook.)
Put the browned chicken pieces into the casserole dish.
While chicken browns, cut off woody ends of asparagus. (Snap one piece to see how much to cut off, it will break off right where the woody part starts.)
Cut asparagus diagonally into 2 – 3 inch pieces.
Bring a pan of lightly salted water to a gentle boil, and prepare a dish with water and ice cubes.
Put asparagus into the boiling water and cook exactly three minutes, drain, then put asparagus in ice water to stop cooking and drain again.
Let it drain well, then blot the asparagus on both sides with paper towels.
Layer asparagus pieces over the chicken in the casserole dish.
Use chicken stock to deglaze pan that you cooked the chicken in and scrape up all little browned bits.
Let stock simmer over medium heat in the frying pan a few minutes, or until the stock is reduced to 3/4 cup.
Reduce heat to low, whisk sour cream into the stock, and turn off the heat.
Add goat cheese and Parmesan and whisk into sauce until they’re melted.
Pour sauce over chicken and asparagus and sprinkle sharp cheddar over top.
Bake 25-30 minutes or until cheese is melted and sauce mixture is barely starting to bubble. (Don’t cook it too long or the sauce will separate.)
Serve hot.
