Asparagus-Sauced Chicken

Gluten Free
Health score
3%
Asparagus-Sauced Chicken
35 min.
35
56kcal

Suggestions

Ingredients

  • lb asparagus trimmed
  • tsp chicken bouillon instant
  • cups rice hot cooked
  • 0.3 cup grey poupon dijon mustard 
  • cups milk 
  • 1.8 oz env. sauce mix white
  • 1.5 lb turkey breast tenderloin steaks boneless skinless

Equipment

  • sauce pan
  • broiler

Directions

  1. Preheat broiler. Broil chicken, 4 to 6 inches from heat, 10 to 15 min. or until cooked through, turning over after 8 min.
  2. Meanwhile, mix milk, white sauce mix, mustard and bouillon in small saucepan. Bring to boil on medium-high heat, stirring frequently. Stir in asparagus. Return to boil. Reduce heat to medium-low; cook 3 to 5 min. or until vegetables are crisp-tender, stirring frequently.
  3. Spoon sauce over chicken and rice.

Nutrition Facts

Calories56kcal
Protein38.31%
Fat17.27%
Carbs44.42%

Properties

Glycemic Index
6.03
Glycemic Load
4.43
Inflammation Score
-2
Nutrition Score
3.7708695504976%

Flavonoids

Isorhamnetin
0.74mg
Kaempferol
0.18mg
Quercetin
1.81mg

Nutrients percent of daily need

Calories:56.37kcal
2.82%
Fat:1.06g
1.64%
Saturated Fat:0.39g
2.44%
Carbohydrates:6.16g
2.05%
Net Carbohydrates:5.75g
2.09%
Sugar:1.49g
1.66%
Cholesterol:14.11mg
4.7%
Sodium:48.44mg
2.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.31g
10.62%
Selenium:8.4µg
12.01%
Vitamin B3:2.23mg
11.17%
Vitamin B6:0.18mg
8.99%
Phosphorus:69.39mg
6.94%
Vitamin K:5.5µg
5.24%
Manganese:0.1mg
4.76%
Vitamin B5:0.42mg
4.23%
Potassium:126.44mg
3.61%
Vitamin B2:0.06mg
3.52%
Vitamin B1:0.04mg
2.99%
Magnesium:11.02mg
2.76%
Vitamin A:127.66IU
2.55%
Calcium:23.72mg
2.37%
Iron:0.4mg
2.25%
Zinc:0.32mg
2.12%
Copper:0.04mg
2.03%
Folate:8.05µg
2.01%
Vitamin B12:0.11µg
1.9%
Fiber:0.4g
1.61%
Vitamin E:0.2mg
1.35%
Vitamin C:0.97mg
1.17%
Vitamin D:0.17µg
1.15%