Tarragon Poached Chicken

Name: Tarragon Poached Chicken
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4 servings.
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

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.

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.

Nutrition Facts

1 each: 206 calories, 2g fat (1g saturated fat), 66mg cholesterol, 673mg sodium, 13g carbohydrate (0 sugars, 2g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

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