Creamy chicken and asparagus bake sounds like a lot of work, but it actually isn't. Probably the ingredient that generates more work than any other thing is the cooked rice, but it is really nothing.
The chicken itself could be boiled in the water, but I prefer to use my microwave, as it ensures that it cooks well anyway.
You won't need a side dish to make this meal a filling dish. Frankly, this could be your main and side dish simultaneously!
However, if you want to do the right thing, you can add a nice low fat salad as a side dish.
If you are in a low carbs regime, this is not a good dish for you, as each serving has 32.8g carbs.
750 g skinless chicken breast (about 1.5 lb)
1 1/2 cups of water
1 x 425 g can of asparagus pieces
1 large chopped onion
1 cup of sliced mushrooms
1 tsp minced garlic
1 1/2 cups of evaporated skim milk
3 cups of cooked rice
3/4 cups of low fat cottage cheese
100 g low fat tasty cheese, grated
3 chicken stock cubes dissolved in 1/2 cup of water
Fresh ground pepper to taste.
This is what you do:
For starters, get your oven going at 180°C ( 360°F)
Dice the chicken breast, and place them into a microwave resistant bowl. Add 1 1/2 cups of water, and cover with plastic wrap. Nuke it for about 5 minutes in the microwave.
Remove the bowl from the microwave, and remove the plastic wrap with a fork. Be VERY careful when removing the wrap, as the steem in the bowl is super hot and will burn you.
Remove the chicken from the bowl, and set aside in the fridge.
Now, take a nonstick skillet, and spray it with cannola oil spray. Start the stove top and saute the onion and garlic till tender. Now add the mushrooms and a bit of water to the pan while cooking.
Next, blend the milk, cottage cheese, chicken stock, and grated tasty cheese in a blender, till they all go creamy and smooth.
Now get a large baking dish, spray with cannola oil,, and put the chicken, cooked rice, the onion mixture, and asparagus into the baking dish. Then pour the creamy liquid into the baking dish.
Bake for about 45 minutes.
Source: I found this recipe in Fats & Figures, by Karen Daly.