Chicken with Tarragon Cream Sauce
From EatingWell: September/October 2007
A touch of lemon-tarragon cream elevates simply sauteed chicken breasts. Serve accompanied by whole-wheat egg noodles, rice pilaf or parslied boiled new potatoes.
- 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 breasts, (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
- 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.
- 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.)
- 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.
- 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.
- 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.
Per serving: 231 calories; 10 g fat (5 g sat, 2 g mono); 91 mg cholesterol; 6 g carbohydrates; 28 g protein; 1 g fiber; 209 mg sodium; 347 mg potassium.
Nutrition Bonus: Selenium (31% daily value), Vitamin C (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 1/2 lean meat
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- Everyday favorites
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- September/October 2007