Title: Chicken with Tarragon Sauce
Categories: Chicken Lowcal
Yield: 4 Servings

1

Vegetable

Info: from The Flavor Set-Point Weight-Loss Cookbook by Susan S. Shiffman, PH.D., and Joan Scobey, recipes by Robin Rifkin posted by Perry Lowell, April 1993

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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