Chicken Asparagus Mornay

Difficulty | Serves 4 | Book Book 1

chicken asparagus mornay recipe

1 bunch (125g cut) fresh asparagus
500g skinless chicken breast
cooking spray
1 onion diced
2 teaspoons (10g) Flora® Light margarine
1 tablespoon plain flour
2 cups skim milk warmed in microwave
3 sachets 98% fat free Cream of Chicken Cup a Soup
½ teaspoon dried basil

Per serve
Kilojoules1092 (cals 261)
GI RatingLow


  1. Cut 3cm off ends of asparagus spears and throw away. Cut spears in half. Cut chicken into large chunks.
  2. Sauté chicken in a non-stick frypan that has been coated with cooking spray until nearly cooked.
  3. Add onion and cook 3 minutes, then add asparagus and cook for 2 minutes. Pour mixture into a large bowl, leave to one side.
  4. Clean saucepan to use again, then melt margarine, add flour to pan, mix together. Using a whisk to avoid lumps gradually add warmed milk stirring continuously until boiled and sauce has thickened.
  5. Add soup mix and basil, mix in well.
  6. Return chicken mixture to pot and heat through. Pepper to taste.

Note: Serve with Basmati rice or noodles (for a lower carb count use glass noodles).

Not included in nutritional information.

Suitable to be frozen for 2-3 weeks

Dietitian's tip

Unlike many mornays this is low in saturated fat and contains lean meat. I would recommend this for people with diabetes.

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