Dinner: Chicken and Asparagus with Cream Dijon Sauce

Cream sauce made with Dijon mustard and sour cream works fabulously with chicken breasts and asparagus.

This recipe includes superfoods such as:

Chicken Breast, Asparagus

Health benefits of Chicken and Asparagus with Cream Dijon Sauce

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

4 oz reduced fat sour cream
1 dash ground pepper
1 tbsp ground tarragon
1 1/2 tsps or 1 packet dijon mustard
1 dash salt
1 tbsp olive oil
1 lb chicken breast
1 lb asparagus
2 cloves garlic, finely minced
1 medium onion, finely diced
4 fl oz dry white wine

Instructions

1. Heat the olive oil in a large sauté pan over medium heat. Season chicken with salt and pepper and add them to the pan in a single layer.

2. Sauté the chicken on both sides until golden brown, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

3. Meanwhile, place the asparagus in a microwave safe bowl with a splash of water and cover loosely with plastic wrap. Microwave the asparagus on high until it is just tender, about 2 to 3 minutes. Drain and set aside.

4. Lower the heat and add the onions. Cook until the onions are soft and translucent, about 5 minutes. Add garlic and cook for 1 minute more.

5. Add wine to the pan, turn heat to medium and reduce the wine until it is almost completely evaporated.

6. Add chicken broth and reduce it by half. Whisk in the mustard, sour cream, and tarragon and stir until the sauce is smooth and creamy.

7. Add the chicken and asparagus to the sauce to heat them for a minute or two.

8. Transfer the chicken and asparagus to a platter. Sprinkle with a little tarragon if using fresh.