Tarragon Poached Chicken Recipe

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A delectable sauce starring Dijon mustard and white wine tops off the poached-to-perfection chicken in Herbert Bray's delightful meal-in-one-dinner. "People who taste this unique dish can't believe I found it in a collection of lighter recipes," he reports from Johnstown, Pennsylvania. Carrots and onions are cooked with the chicken and round out the meal nicely.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Tarragon Poached Chicken Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

5 25 30

Ingredients

1-1/2 cups reduced-sodium chicken broth
1/2 cup white wine or additional reduced-sodium chicken broth
2 medium celery ribs, thinly sliced
2 medium carrots, thinly sliced
1 medium onion, thinly sliced
2 teaspoons dried tarragon
1/2 teaspoon salt
1/8 teaspoon pepper
4 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons cornstarch
2 tablespoons water
1 teaspoon Dijon mustard
1/8 teaspoon browning sauce, optional
1 tablespoon chopped fresh parsley
Hot cooked rice, optional

Directions

In a large nonstick skillet, combine the first eight ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Add chicken; cover and simmer 15-20 minutes longer or until chicken juices run clear. With a slotted spoon, remove chicken and vegetables to a serving dish.
Combine cornstarch, water, mustard and browning sauce if desired until smooth; whisk into poaching liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over chicken and vegetables; sprinkle with parsley. Serve over hot cooked rice if desired. Yield: 4 servings.

Nutritional Analysis: One serving (1 chicken breast half with vegetables and 1/4 cup sauce, calculated without rice) equals 206 calories, 2 g fat (trace saturated fat), 66 mg cholesterol, 673 mg sodium, 13 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Originally published as Tarragon Poached Chicken in Light & Tasty April/May 2004, p11