Chicken is a great source of protein. A 100g chicken serving (about 3.5 oz.) has 31g of protein. The herb tarragon that’s highlighted in this dish is especially popular in Mediterranean foods. Tarragon is among the herbs that are highest in antioxidants.
Recipe: Tarragon Chicken — Lighter Version
Yield: 4 servings
4 boneless skinless chicken breasts (4 oz. each), pounded flat for even cooking
Salt and pepper — to taste
3 tablespoons butter — divided (the 3 tablespoons of butter will be divided per instructions and added to the recipe separately)
2 tablespoons fresh tarragon — finely chopped
3 tablespoons shallots — finely chopped
1/2 cup dry white wine
1 tablespoon flour
1 cup evaporated skim milk
1 tablespoon Calvados (apple brandy) or Applejack (blended apple brandy) — optional
Season the chicken with salt and freshly ground pepper.
In a large, heavy bottomed sauté pan, melt 2 T. of the butter over med-high heat. Brown the chicken breasts and then turn. Sprinkle with half of the tarragon and all of the shallots. Cover and cook over low heat 15 minutes.
Remove the cover and sprinkle with the wine. Cover and cook 10-15 minutes more. Transfer the chicken and wine to a bowl and keep warm while making the sauce.
Add remaining 1 T. butter to the pan. Melt over med-high heat and add the flour. Lower the heat and cook 2 minutes. Add the evaporated milk and whisk to smooth, bring to a simmer and cook 5 minutes. (Once the milk is added, do not bring to a full boil or it will curdle.) Add the Calvados/Applejack (if you like) and return the chicken to the pan and add the other half of the tarragon.
Spoon the sauce over the chicken and serve immediately on a hot platter.
Per Serving (excluding unknown items):
Calories — 293
Fat — 10g (35.4% calories from fat)
Protein — 32g
Carbohydrate — 10g; trace Dietary Fiber
Cholesterol — 91mg
Sodium — 238mg
Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; <1/2 Vegetable; 1/4 Non-Fat Milk; 2 ¼ Fat.
Source: Create Your Plate Cookbook
The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.