Chicken and Asparagus with Curry Sauce
(EDIT: In April of 2018 I created a low-carb and Keto version of this recipe without canned soup called Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce. But I know this version has a lot of fans so I decided to keep it here. Choose either version you prefer, either way this will be delicious!)
If you’re the kind of cook who would turn his or her nose up at a recipe containing canned soup, or if you’d never use canned soup because of the carbs, you can just click through to the next blog now, no offense taken. But if you’re open to the idea that sometimes convenience ingredients can actually taste good if used properly, Chicken and Asparagus with Curry Sauce is a delicious recipe. In fact, one time the two committed foodies Rand and Bradley arrived at my house, starved after being delayed at the airport, and I pulled a couple of packages of this out of my freezer, cooked some rice pilaf and made a salad, and they both proclaimed it to be a fabulous meal. That kind of reception is why I decided it was time to retrieve this Chicken and Asparagus with Easy Curry Sauce from the archives and give it a photo.
If you’ve worked in a school, you know how those books show up in the faculty room for teachers to buy. This Chicken and Asparagus with Curry Sauce recipe came from a book I bought that way called Taste of Home Casseroles Cookbook. I did adapt the recipe quite a bit adding more spices, using fresh asparagus, and leaving off the cheese topping. I’m not a big canned soup fan any more, and just for the record, I did try making this once using a thickened chicken stock sauce instead of the canned soup, and it wasn’t nearly as good.
Chicken and Asparagus with Curry Sauce
(Makes 4-6 servings, recipe adapted from Taste of Home Casserole Cookbook.)
4-5 boneless, skinless chicken breasts
1 T olive oil
1 tsp. poultry seasoning to season chicken before sauteeing (I use Penzeys)
fresh ground black pepper to season chicken before sauteeing
1 lb. fresh asparagus
1 can cream of chicken soup (preferably Campbells, not low fat or low sodium)
1/2 cup low fat sour cream (don’t use fat free sour cream with added sugar)
1/4 cup mayo (don’t use fat free mayo with added sugar)
2 tsp. sweet curry powder (or less to taste) (I used Penzey’s sweet curry powder)
2 T fresh lemon juice (or less to taste)
Preheat oven to 400F. Spray 9 x 12 inch glass casserole dish with nonstick spray.
Trim all visible fat and tendons from chicken breasts, season both sides with poultry seasoning and fresh ground black pepper, and saute in olive oil until well browned on both sides.
While chicken cooks, cut asparagus into 2 inch pieces. (Hold one piece by the ends and snap to see where the woody stem is, then trim all pieces to that length and then into 2 inch pieces.) Put asparagus into salted water to cover, then bring to a boil. Take off heat immediately as soon as it comes to a boil and drain well.
When chicken is browned, remove from pan and deglaze pan with 1 T water and lemon juice. Turn heat to very low and add soup, then whisk in curry powder and cook 3-4 minutes. Whisk in sour cream and mayo and heat but do not let it come to a boil.
Cut chicken crosswise into 3/4 inch pieces and place in bottom of casserole dish. Chicken should completely cover the bottom of the dish; if it doesn’t use a smaller size casserole dish. Put blanched asparagus in a layer over chicken.
Pour sauce over chicken and asparagus. Bake at 400F for 30-40 minutes, or until casserole is bubbly and top is slightly browned. Serve hot.
This freezes very well. For best results, thaw in refrigerator, then reheat in the oven. If you opt to microwave it, be careful not to heat it too long or the sauce will separate.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
The canned soup used in this recipe has about 30 carbs from food starch and wheat flour, which would make it not a great choice for a low-carb or low-glycemic diet or for the South Beach Diet, and obviously the recipe isn’t gluten-free. But this recipe does have some fans, and it’s certainly lower in carbs than a lot of dishes you’d find, so no judgements from me towards anyone who enjoys it!
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