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Chicken and Asparagus with Three Cheeses (Video)

This casserole with Chicken, Asparagus and 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 Recipes-by-Diet-Type Index to find more recipes like this one.

 

Click here to PIN this easy Chicken and Asparagus with Three Cheeses!

 

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

 

Chicken and Asparagus with Three Cheeses is a delicious and easy casserole recipe that’s been hanging out in the archives with a photo that probably wouldn’t have enticed anyone to make it, so when I saw asparagus on sale this week for $1.49 a pound, I decided to give this recipe a photo makeover! And wow, was it ever delicious.

 

Yesterday when I was editing the photos I remembered I had some leftovers in the fridge and I gobbled those up for lunch and started thinking about how soon I could make this again. And this recipe is an easy combination that would be impressive enough to serve for dinner guests.

 

The only thing slightly tricky about this dish is not to cook the sauce too long or bake it too long or the sauce will separate. This is an ongoing issue for me with sauces when they aren’t thickened with flour or cornstarch, but even if that happens, this will still be delicious! And for me asparagus going on sale is one of the sure signs that spring is coming, and since Salt Lake had a big snow storm earlier this week, I am really longing for the end of winter. So this is for all the other asparagus fans who are excited to have fresh asparagus season on the horizon!

 

 

Watch the slide show video to see the steps for this recipe. You can see more slide show videos on My You Tube Channel.

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com
Trim chicken breasts, cut in half lengthwise, season, and brown on both sides; then put the browned chicken pieces into a casserole dish. While the chicken browns, barely blanch asparagus, drain well, blot asparagus dry with paper towels, and put the asparagus pieces over the chicken in the dish.

 

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com
Use chicken stock to deglaze the pan you cooked the chicken in, scraping off browned bits and simmer until the stock is reduced to 3/4 cup. Then lower heat and whisk the sour cream into the stock. Turn off heat and stir in the goat cheese and Parmesan and whisk until it’s melted into the sauce. Pour sauce over the chicken and asparagus, cover with finely grated sharp cheddar, and bake about 25 minutes. That’s it!

 

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com
Serve hot, with something like The BEST Easy Califlower Rice on the side to eat with the delicious sauce for a tasty low-carb dinner.

 

Original photo Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com
And for historical purposes, here’s the original photo of this recipe (from 2007!) It wasn’t horrible, but not great either, don’t you agree?

Chicken and Asparagus with Three Cheeses
(Makes 4 servings, recipe created by Kalyn)

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)

Instructions:

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. Then 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.

 

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This recipe would be great for low-carb or low-glycemic diets. It’s a bit high in fat for the South Beach Diet, but you could use light sour cream and low-fat cheese if you prefer, and I would eat this for an occasional treat for South Beach, even for phase one.

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. Or Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

More Tasty Ideas with Asparagus:
Asparagus with Cream Sauce ~ CopyKat Recipes

Baked Eggs and Asparagus with Parmesan ~ Kalyn’s Kitchen

Asparagus and Chicken in Peanut Sauce ~ Lauren Kelly Nutrition

Crustless Breakfast Tarts with Asparagus and Goat Cheese ~ Kalyn’s Kitchen

30 Minute Roasted Asparagus and Cod with Rustic Tomato Sauce ~ Country Cleaver

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

 

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56 comments on “Chicken and Asparagus with Three Cheeses (Video)”

  1. I just love asparagus and the sauce looks divine! I can’t wait to try this with the chicken I have on hand.

  2. I love asparagus, too. In fact, I steamed some for supper last night, it was soooo good.

    My wife and I will definitely want to try this recipe, it looks awesome.

    Thanks again!

    Best –
    Braden

  3. Those pictures are lovely–the green color of the asparagus is wonderful And the dish looks yummy too.

  4. What a fab combo = chicken + asparagus + cheese[s]. I’m on it! [And I’m adding it to the Gluten Free Recipe Search Engine.]

    😉

  5. Laurie, thanks. I think you’ll like it.

    Braden, you’re so sweet. I think you were one of my very first readers!

    Sher, thanks (it’s the camera, as you know!)

    Karina, great minds thinking alike and all that because when I was making this I thought about it being gluten-free. I was pretty sure it was. Thanks for putting me in the search engine. I need to add that to my links. (I’ll put it on my ever-growing list of things to do.)

  6. Asparagus seems to be in the air these days. (Is that a wierd image, or what?) Maybe it’s our longing for spring, but everyone seems to be eating them. This looks like another great way to use them – thanks!

  7. Again just good food…this sounds so easy and looks wonderful. I’m a lover of asparagus!

  8. Thank you for this recipe — Loved it! I found it really doable, and thats coming from a non-cook. I made it tonight but didn’t have the goat cheese and cheddar so put parmesan and mozzarella instead. Hopefully I haven complete ingredients next time.

  9. I made this for guests last night, substituting aged swiss cheese for most of the low-fat cheddar. I “sort of” made a double batch, but didn’t have the right proportion of goat cheese. Nonetheless, I got lots of compliments on the sauce. My husband loves “chicken with sauce” and “asparagus” so it was perfect for him.

  10. Claire, glad you liked it. Thanks for letting me know.

  11. This recipe was awesome! I Googled recipes for chicken and asparagus at work (I knew that’s all I had in the fridge) and your recipe came up. This is definitely one for the recipe book! Delicious and super easy – Thanks!

  12. Alex, so glad you liked it. One of my favorites too!

  13. YUM YUM YUM YUM YUM!!!!!!!

  14. Made this for dinner last night and it was a big hit! I used herbed goat cheese and the sauce was so yummy!

  15. I made this for dinner last night and my teenage boy ate ALL of it! My hubby is out of town, so we deviated from SB friendly to go rogue. As I did not have goat cheese on hand, I added about 2 T of cream cheese to the sauce. I also sautéed 2 garlic cloves & 1/2 of a thinly sliced shallot before making the sauce to pour over the chicken in the baking dish. Tarragon, basil and a sprinkle of lemon pepper were added to the sauce. The nail-in-the-coffin on the SB healthiness were the bow-tie noodles I served this over. I think wild rice would have been better, but I was short on time. This recipe, as ALL the other ones I've tried, was wonderful!! THANK YOU so very much for posting these culinary gems. You're tops!

  16. Mary, so glad it was a hit (and btw, I think it's perfectly ok to "go rogue" once in a while!)

  17. This may seem a silly question but what size casserole dish should you use for this recipe. Sounds fabulous and I'd like to give it a trie

  18. The dish I used was 9" x 11" but I think any size that's close to that will be okay. (Good thing I recognized the dish from the photos!)

  19. I tried this recipe the other night and it was delicious! I'm thinking about using the sauce to make a South Beach friendly creamed spinach!

    You have a beautiful website too!

    Joyce

  20. Joyce, glad you enjoyed it, and I think this sauce would be lovely for creamed spinach (great idea!)

    And thanks for the nice feedback on the blog!

  21. I am not a huge fan of goat cheese, but I keep seeing this recipe & it just looks sooooooo good! So I tried Asiago last night with this recipe! It was great but didn't have quite the "thickness" of a sauce, mostly the asiago stuck to the bottom of the pan…Any ideas on another cheese that might work? I have no idea about cheeses. Thanks for all the Phase 1 recipes! Being on SBD for over a year can make for a boring menu, but your blog has kept me steadfast & motivated! I know this is a lifetime change, not just a diet now, because I have seen how it can be done:)

  22. Rachel maybe try a combination of cheese like Asiago and a good melting cheese like mozzarella. You could also use some low-fat cream cheese with the Asiago, which would give more body to the sauce. Glad you're enjoying the blog!

  23. I made this tonight for night 2 of the south beach diet because I already had chicken, broth and cheese in the fridge. With it being the dead of winter, no fresh asparagus was available and i substituted brocolli which I steamed in the casserole dish in the microwave to save a dish… the broccoli was a good sub but will definitely make it according to the recipe in springtime. I also made the full amt of sauce for half the chicken with the fear that since it was a diet recipe there wouldn't be enough sauce. Well there ended up being too much, so now I know there was really no need to mess with the ratios! Full of flavor 🙂

  24. Las, glad you enjoyed it. Good idea to use broccoli for this in the winter!

  25. This recipe sounds wonderful. I do have one question. It says to cut the chicken breast crosswise into two pieces. Is that a crosswise cut as you would cut to stuff it thus making the breast thinner or crosswise so you still have two thick pieces out of one breast?

  26. Crosswise means cut across the shorter part of the chicken(side to side), as opposed to lengthwise, which would mean to cut down the longer part.

  27. Looks like I'm resurrecting an older recipe! Yay! This is happening tonight, but I'm gonna have to substitute Neufchatel for the goat cheese…thoughts?

  28. Luna Tech Chick, that will work, although you'll miss the pungent flavor of the goat cheese. Maybe add garlic to the sauce or sub part of the creamy cheese for more Parmesan.

  29. Dear Kalyn,
    Made this for dinner tonight. So So So good. Know this is an old post but use your recipes often. Have lost over 30# partly thanks to your recipes and Pam Anderson "The Perfect Recipe for Losing Weight and Eating Great".
    You keep me inspired.
    Blessings Suze

  30. Suze, so glad you enjoyed it, and congrats on the 30 pounds!

  31. Thank you for the share. I will have to give this a try. I am trying to go lower carb. I have been reading way too much on the the problems with highly processed foods, and carbs in general.

    • Stephanie, I love hearing you're willing to try lower carb! I'm convinced that more carb-conscious eating is better for most people than the typical American diet. Hope you enjoy!

  32. Wow, $1.49 a pound? Up here in Canada, we thinks it's great when it goes on sale for $3.99/pd. Will be doing this recipe for sure. Guess I should have made it first, then commented, but I just wanted to go to Salt Lake to buy asparagus for that price 🙂

  33. This sounds great! We have green beans that need to be eaten. Do you think I could substitute the beans for the asparagus?

    • Yes, I love the idea of beans in this instead of asparagus. The beans might need slightly longer blanching time. Do the recommended time and then try one to see if they're partially cooked enough.

  34. I made this last night and both my daughter and I loved it! I can't wait to feed this one to my boyfriend. Thank you. I'd like to write a review on it. Yum

  35. I made this for dinner tonight. It's SO GOOD! I'd love this even if I wasn't on a diet. Thankfully there is enough leftover that I can take it for lunch tomorrow.

  36. I made this last night and it was wonderful! Thank u for sharing! It was so easy!

  37. I am anxious to try this recipe as part of a low carb/keto diet. Do you have an accurate calorie and macros count? Thanks!

    • Sorry but for a variety of reasons I don't try to calculate that. But after the recipe there is a section called "Nutritional Information" with info on how you can get it.

  38. what kind of cheese would be a good sub for the goat cheese???

    • Since I love goat cheese and it's one reason this is so flavorful, it's hard for me to recommend what else to use. But you need a soft, white creamy cheese that melts well. Pick one you like the flavor of. Cream cheese would probably work, but the flavors will be much milder.

  39. Could you please tell me how many carbs and fibre are in this recipe?

    • Sorry but I don't calculate nutritional information for a variety of reasons. If you look after the recipe where it says "Nutritional Information" I recommend two ways you can get it.

  40. This chicken dish was delicious! I used cream cheese in place of goat cheese and it came out perfect! I served this with garden bow tie pasta. Next time, I’ll make homemade bread to serve with it! Amazing dinner that I will be making again! 

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  46. I made this tonight and thought it was great! I did swap out goat cheese for cream cheese and a little mozzerella.

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