Tarragon Chicken - 1.1g Carbs, 0.1g Fiber
From: Cooking Light Fresh Food Fast, Oxmoor House 2009
Add the remaining olive oil-tarragon mixture at the final stage of the cooking process to preserve its full-bodied taste and citrus essence. This fast and easy chicken entree is ideal for weeknight guests.
Cook Time: 7 Minutes
Prep Time: 4 Minutes
Serving size: 1 chicken breast half
Servings: 4
4 (6 oz) skinless, boneless chicken breast halves
1/4 tsp salt
2 Tbsp extra-virgin olive oil
1 tsp grated lemon rind
2 Tbsp fresh lemon juice
1 garlic clove, minced
2 tsp minced fresh tarragon
1/8 tsp salt
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt.
2. Combine olive oil and remaining 5 ingredients in a small bowl, stirring well with a whisk. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil mixture to pan, spreading evenly over bottom of pan with a wide spatula. Add chicken; cook 2 minutes. Drizzle chicken with 2 teaspoons oil mixture. Turn chicken over; cook 2 minutes. Drizzle remaining oil mixture over chicken; reduce heat to low. Cover and cook 2 minutes or until done. Transfer chicken to a serving platter. Pour pan drippings over chicken; serve immediately.
Servings: 4
Nutrition per Serving: 251 Calories, 33% Calories from fat, 9g Fat, 1.6g Saturated fat, 5.5g Monounsaturated fat, 1.5g Polyunsaturated fat, 39.4g Protein, 1.1g Carbs, 0.1g Fiber, 99mg Cholesterol, 1.3mg Iron, 329mg Sodium, 23mg Calcium
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