Tarragon Chicken - 3g Carbs, 0g Fiber
From: Eating Well Magazine March 1998
NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low Sat
Fat | Heart Healthy | Healthy Weight
This creamy sauce is a classic with chicken - and while tarragon is
the traditional herb, thyme or rosemary would also work beautifully.
Serve with sauteed string beans and wild rice.
Servings: 4
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
4 boneless, skinless chicken breasts, trimmed of fat (1 - 1 1/4 lb total)
1/4 tsp salt, plus more to taste
1/4 tsp freshly ground pepper, plus more to taste
3 tsp extra-virgin olive oil or canola oil, divided
1/4 cup finely chopped shallots
1/2 cup reduced-sodium chicken broth
1/2 cup dry white wine
1 Tbsp Dijon mustard
1 Tbsp reduced-fat sour cream
1 Tbsp chopped fresh tarragon
1. Season chicken on both sides with 1/4 teaspoon each salt and pepper.
Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat.
Add the chicken and cook until well browned, about 3 minutes per side.
Transfer to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan.
Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth
and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat
to low. Simmer until the chicken is cooked through, about 4 minutes.
Transfer the chicken to a warmed platter. Stir mustard, sour cream and
tarragon into sauce. Season to taste with salt and pepper and spoon
over the chicken.
Servings: 4
Nutrition per Serving:
199 Calories, 7g Fat, 2g Sat, 4g Mono, 65mg Cholesterol,
3g Carbs, 0g Fiber, 316mg Sodium, 262mg Potassium
Nutrition bonus: Selenium (29% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 2 fat
USER COMMENTS:
I made this recipe this evening and followed the directions, but
substituted fresh rosemary for the tarragon. It was delicious! This
will surely be a regular meal in our house. - Anonymous, Richmond, VA
This was absolutely fabulous. It has become a staple in my repertoire
of chicken recipes. If you're looking for an elegant yet quick meal
to serve guests, I would highly recommend this one. - Anonymous,
Alexandria, VA
Very good rich taste. I used 1 Tablespoon of yogurt in place of
sour cream. Worked well. - Angela, Albuquerque, NM
This is a regular in our home. It works for company and as well
as maintaining a weight watcher diet program. - Judy Alkire,
Green Valley, AZ
This recipe is very tasty. I enjoyed the tenderness of the chicken
as well as the tarragon sauce. Next time I will try to make it less
fat by using non-fat plain yogurt. - Jaime, Marion, MA
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