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CHICKEN WITH TARRAGON SAUCE

Category:    Chicken, Low-cal
Yield: 4 servings
 
      1    Vegetable                      
 

  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
  cornstarch
  
  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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