Chicken Tarragon - Lowfat Recipe

Looking for an easy Chicken Tarragon - lowfat recipe? Learn how to make Chicken Tarragon - lowfat using healthy ingredients.


Submitted by kwendon

Makes 6 servings



I borrowed this from eatingwell.com and made some minor ingredient changes

Recipe Ingredients for Chicken Tarragon - lowfat

3 tablespoons of lime juice
1/2 cup of buttermilk
1/4 cup lowfat sour cream
1/2 teaspoon kosher salt, divided
1/2 cup of flour
1 tablespoon butter, divided
1 lb of boneless skinless chicken breasts
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 of tarragon

Recipe Directions for Chicken Tarragon - lowfat

  1. Combine lime juice, buttermilk and sour 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. Turn to coat with the sauce and cook until heated through, 1 to 2 minutes. Slice the chicken and serve with the sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 181.9g
Amount Per Serving
Calories
245
Calories from Fat
86
% Daily Value*
Total Fat
9.6g
15%
Saturated Fat
3.8g
19%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
436mg
18%
Potassium
329mg
9%
Total Carbohydrates
12.7g
4%
Dietary Fiber
1.2g
5%
Sugars
1.9g
Protein
25.8g
Vitamin A 9% Vitamin C 7%
Calcium 6% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sugar
  • High in niacin
  • High in selenium
  •   Bad points
  • High in cholesterol
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