Ingredients
1 quart chicken stock
1 lemon, zested
2 to 3 sprigs fresh thyme
1 1/2 cups white rice
1 1/2 to 1 3/4 pounds chicken breast cutlets (8 cutlets or 4 breasts)
Salt and pepper
1 teaspoon poultry seasoning
2 tablespoons plus about 1/2 cup all-purpose flour, divided
1 T butter
1 tablespoon extra-virgin olive oil
1 1/3 pounds, a large bunch, asparagus spears, trimmed of tough ends
6 or 7 large button mushrooms, sliced
1/3 cup fat free half-and-half
1 rounded tablespoon Dijon mustard
2 tablespoons, a couple sprigs, fresh tarragon, leaves chopped
2 scallions, chopped
Directions
Bring 2 3/4 cups chicken stock, the zest of 1 lemon, and thyme sprigs to a boil in a medium pot with a tight fitting lid. Add rice to water, stir. Return the water to a boil then reduce heat to simmer and cove the pot. Cook 18 minutes or until tender, remove from heat. Remove the thyme sprigs, the leaves will have fallen off in the rice.
While the rice cooks, season chicken with salt, pepper and poultry seasoning. Dredge chicken in about half cup of flour then discard the rest. Heat a large skillet over medium to medium-high heat. Add 1 tablespoons extra-virgin olive oil to the large skillet. Add the cutlets and cook 3 to 4 minutes on each side. Remove the meat to a large platter and cover with foil to keep warm.
Bring an inch or 2 of water to a simmer in a shallow pan and season with salt. Add asparagus and cook 4 minutes until just tender but green. Remove and add to chicken platter to keep warm.
Return chicken skillet to the heat and add 1 tablespoon butter. Melt butter, add the mushrooms and saute for a couple of minutes. Whisk in 2 rounded tablespoons flour. Cook the flour 1 minute then whisk in 1/3 cup white wine. Cook off wine, 30 seconds, then whisk in 1 1/4 cups of chicken stock (remainder of the quart) then the half-and-half. When sauce bubbles, stir in mustard and tarragon and let sauce simmer and thicken 2 to 3 minutes.
Stir scallions into rice and fluff with fork. Make a bed of rice on each dinner plate. Top with a serving of steamed asparagus then 2 cutlets of chicken. Cover the chicken with the tarragon sauce, allowing the gravy to spill over edges into asparagus and rice.
7 WW points
Recipe adapted from Rachel Ray
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