Chicken Fricassee with Tarragon

From EatingWell: Spring 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Fricassee is a classic French stew of chicken and vegetables, cooked in white wine and finished with a touch of cream. The light tarragon-infused sauce begs to be sopped up with crusty bread.

4 servings

Active Time: 30 minutes

Total Time: 50 minutes

Nutrition Profile

Low carbohydrate | Low saturated fat | Heart healthy | High potassium | View Complete Nutrition Guidelines»

Ingredients

2 1/2 pounds bone-in chicken pieces, skin removed
1/4 teaspoon salt
Freshly ground pepper, to taste
2 tablespoons all-purpose flour
1 tablespoon extra-virgin olive oil
5 large shallots, finely chopped (about 1 cup)
1 cup dry white wine
1 1/2 cups reduced-sodium chicken broth
1 medium carrot, peeled and thinly sliced
1 pound button mushrooms, wiped clean and halved or quartered
4 sprigs fresh tarragon, plus 4 teaspoons chopped (see Substitution Note)
1 tablespoon cornstarch mixed with 1 tablespoon water
1/4 cup reduced-fat sour cream
2 teaspoons Dijon mustard

Preparation

Season chicken with salt and pepper. Dredge in flour, shaking off the excess. Heat oil in a large deep skillet or Dutch oven. Add chicken; cook until browned, about 4 minutes per side. Transfer to a plate.
Add shallots to the pan; cook, stirring, until fragrant, about 30 seconds. Add wine and scrape up any browned bits. Simmer until reduced slightly, about 3 minutes.
Add broth; bring to a simmer. Return the chicken to the pan; add carrot, mushrooms and tarragon sprigs. Reduce heat to low, cover and simmer gently until the chicken is tender and no longer pink in the center, about 20 minutes.
Transfer the chicken to a plate; cover with foil to keep warm. Discard tarragon sprigs. Increase heat to medium-high. Simmer the cooking liquid for 2 to 3 minutes to intensify flavor. Add cornstarch mixture and cook, stirring, until slightly thickened, about 2 minutes. Whisk in sour cream, mustard and chopped tarragon. Serve immediately.

Tips & Notes

Substitution Note: You can use 1 1/2 teaspoons dried tarragon instead of fresh. Add it all at once in Step 3.

Nutrition

Per serving: 404 calories; 10 g fat (3 g sat, 5 g mono); 138 mg cholesterol; 20 g carbohydrates; 48 g protein; 1 g fiber; 551 mg sodium; 1198 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin A (50% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 61/2 lean meat