Health

Chicken in Tomato-Tarragon Sauce

Chicken in Tomato-Tarragon Sauce

Ingredients

  • 1 tablespoon olive oil
  • 4 skinless, boneless chicken breasts, trimmed of excess fat
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup all-purpose flour, for dredging
  • 2 large minced shallots (about 1/2 cup)
  • 1/3 cup dry white wine
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 1/4 cups chopped tomato (about 2 medium, firm tomatoes)
  • 1 tablespoon minced fresh tarragon
  • 1/2 cup crumbled feta cheese

Preparation


1. Heat the olive oil in a large sauté pan over medium-high heat. Season chicken breasts with salt and pepper, lightly dredge them in all-purpose flour (shaking off any excess), and then carefully place them in the skillet. Cook until chicken breasts are golden and nearly cooked through, about 5 minutes per side. Transfer to a plate, and cover.

2. In the same pan, sauté the shallots over medium heat until tender, about 1 minute. Add white wine, and use a wooden spoon to scrape any browned bits from the bottom of the pan. Simmer 1 minute, stirring constantly. Add the chicken broth; simmer, covered, over medium-low heat 5 minutes.

3. Return chicken breasts to the pan, and cook over medium heat 4 minutes or until cooked through. Remove the chicken breasts, and place 1 breast on each of 4 plates. Stir the tomatoes and tarragon into the broth mixture; pour 1/3 cup sauce over each chicken breast. Sprinkle with cheese, and serve warm.



    Prep: 10 minutes, Cook: 21 minutes. Serve this hearty chicken on a bed of brown rice.
  • Yield: Makes 4 servings (serving size: 1 chicken breast, 1/3 cup tomato-tarragon sauce, and 1 ounce cheese)

Nutritional Information

Calories per serving: 278
Fat per serving: 11g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 31g
Carbohydrate per serving: 10g
Fiber per serving: 1g
Cholesterol per serving: 90mg
Iron per serving: 2mg
Sodium per serving: 428mg
Calcium per serving: 124mg

Good to Know

Serve this hearty chicken over whole-grain rice for a fiber boost.

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