CHICKEN WITH TARRAGON SAUCE
Category: Chicken, Low-cal
Yield: 4 servings
TOT SAT UNSAT CAL PROT CARB FIBR FAT FAT FAT CHOL SODIUM CALCIUM 218 25.7
g 11g 2g 6.7g 1.5g 4.2g 79.6 mg 327mg 64mg 28%
EXCHANGES PER SERVING: 3-1/2 meat
Tender, tart, peppery chicken in a spicy citrus-flavored sauce.
Makes 4 servings.
1 Tablespoon margarine 3/4 cup chopped onion (1 medium) 3 garlic cloves,
chopped 2 Tablespoons chopped fresh tarragon or 2 teaspoons dried 4 chicken
breast halves, skinned and fat removed (about 2 pounds) 1/4 teaspoon salt
1/2 teaspoon ground black pepper 1 cup plus 2 Tablespoons chicken stock
(de-fatted) 2 carrots, peeled, sliced in half lengthwise, then cut into
2-inch pieces 1/4 cup dry white wine 3 Tablespoons lime or lemon juice 1
Tablespoon Worcestershire sauce 1 teaspoon Dijon mustard 1 Tablespoon
1. In a heavy 4-quart saucepan, melt the margarine. Add the onion,
garlic, and tarragon, and cook for 1 minute. 2. Sprinkle the chicken
breasts with salt and pepper, add them to the pan, and cook for 3 minutes.
Transfer the chicken temporarily to a plate while you deglaze the pan by
addint 1/4 cup of stock to the pan, and scraping the bottom to incorporate
the flavorful drippings. Return the chicken breast halves to the pan on
their uncooked sides, and cook for 3 more minutes. Again, remove the
chicken to a plate. 3. Stir in 3/4 cup of the stock, the carrots, wine,
citrus juice, Worcestershire sauce, and mustard. 4. In a small bowl, mix
the cornstarch with the remaining 2 Tablespoons chicken stock, and stir it
into the sauce. 5. Return the chicken to the saucepan, and cook for 5
minutes, covered, over very low heat.
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