Chicken with Tarragon Cream Sauce
A touch of lemon-tarragon cream elevates simply sauteed chicken *bleep*. Serve accompanied by whole-wheat egg noodles, rice pilaf or parslied boiled new potatoes.
Servings: 6 servings
Total Time: 50 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, Heart Healthy, Healthy Weight
Ingredients:
Chicken with Tarragon Cream Sauce
Juice of 1 lemon
1/3 cup heavy cream
1/2 teaspoon kosher salt , divided
1 teaspoon plus 1/2 cup all-purpose flour , divided
1 teaspoon plus 1 tablespoon butter , divided
3 large boneless, skinless chicken *bleep* (about 1 1/2 pounds), trimmed
1/4 teaspoon ground white pepper
1 teaspoon peanut or canola oil
1 cup reduced-sodium chicken broth , divided, plus more as needed
1/2 cup frozen peas , thawed
3 tablespoons finely minced fresh tarragon or dill, plus sprigs for garnish
Steps:
1: Combine lemon juice and cream in a small bowl. Season with 1/4 teaspoon salt. Mash 1 teaspoon flour and 1 teaspoon butter in another small bowl until a paste forms. Set both bowls aside.
2: Dry chicken thoroughly with paper towels. Season with the remaining 1/4 teaspoon salt and white pepper. Dredge lightly in the remaining 1/2 cup flour, shaking off any excess. (Discard leftover flour.)
3: Heat the remaining 1 tablespoon butter and oil in a 12-inch cast-iron skillet over medium-high heat. Add the chicken—do not crowd the pan. Cook, turning once, until nicely browned on both sides, about 10 minutes total. Add 1/2 cup broth, reduce the heat and cover. Simmer until the chicken is cooked through, 4 to 6 minutes. (Check to make sure the pan juices don’t run dry. If necessary, add more broth, a tablespoonful at a time, to prevent scorching.) Transfer the chicken to a clean cutting board and tent with foil.
4: Add the remaining 1/2 cup broth to the pan and bring to a boil over high heat. Cook until reduced to about 1/4 cup, 2 to 4 minutes. Reduce heat to medium, add the reserved lemon cream and bring to a simmer. Gradually whisk in the reserved butter-flour paste, a few bits at a time, until the sauce coats the spoon, 1 to 2 minutes. Stir in peas.
5: Reduce the heat to low and return the chicken to the pan along with tarragon (or dill). Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce, garnished with sprigs of tarragon (or dill), if desired.
Nutrition: (Per serving)
Calories - 231
Carbohydrates - 6
Fat - 10
Saturated Fat - 5
Monounsaturated Fat - 2
Protein - 28
Cholesterol - 91
Dietary Fiber - 1
Potassium - 347
Sodium - 209
Nutrition Bonus - Selenium (31 daily value), Vitamin C (15 dv).