TARRAGON CHICKEN LINGUINE

Tarragon Chicken Linguine

Ingredients:

6 ounces dried linguine or fettuccine
2 cups broccoli florets
1/2 cup reduced-sodium chicken broth
2 teaspoons cornstarch
1/4 teaspoon lemon-pepper seasoning or
ground black pepper
3 skinless, boneless chicken breast halves,
(12 ounces total), cut into bite-size strips
2 teaspoons olive oil or cooking oil
1 tablespoon snipped fresh tarragon or dill or
1/2 teaspoon dried tarragon or dill, crushed

Directions:

1. Cook pasta according to directions, adding broccoli the last 4 minutes. Drain; keep warm.

2. Combine broth, cornstarch, and seasoning; set aside.

3. In a large nonstick skillet, cook chicken in hot oil 4 minutes or until no longer pink, stirring often.

4. Stir cornstarch mixture; add to skillet. Cook and stir until thickened. Stir in tarragon; cook for 2 minutes. Serve over pasta.

Makes 4 (1 1/2-cup) servings.


Nutritional Information (Per Serving)
Calories: 293; 
Protein: 27 g; 
Sodium: 153 mg; 
Fat: 4 g; 

Carbs: 36 g

CHICKEN TENDERS IN TARRAGON CREAM SAUCE

Chicken Tenders in Tarragon Cream Sauce

Ingredients:

2 (6-ounces each) skinless chicken breasts, or 12 ounces chicken tenders ⅛ cup soy flour 1 teaspoon salt 1 teaspoon black pepper 1 cup heavy cream 3 tablespoons canola oil ½  cup low-sodium chicken broth 1 tablespoon fresh tarragon, chopped 1 lemon, cut into wedges

Directions:

1. Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soy flour, salt and pepper. Toss strips in mixture, tapping to remove any excess.
2. In a saucepan, boil cream until reduced by half, about 10 minutes. While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. 
3. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with lemon wedges.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 1 grams

Protein: 20 grams

Fat: 35 grams

Calories: 416

Recipe Information:

Makes: 4 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:15:00
Cool Time: 0:00:00

Tarragon Chicken

Ingredients

• 4 chicken, breast, boneless, with skins
• 4 sprig(s) tarragon, fresh
• 1 teaspoon salt
• 2 teaspoon pepper, black ground
• 1 tablespoon oil, olive

Preparation

1. Preheat the oven to 375 degrees F. Gently lift the skin of each chicken breast and place a sprig of tarragon underneath. Season each chicken breast with salt and pepper.
2. Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook each side until it is golden brown.
3. Remove the chicken breasts to a baking sheet. Place the breasts in the oven and cook for about 20 minutes, or until the chicken has reached an internal temperature of 165 degrees F. Remove the chicken from the oven and allow it to rest for 5 minutes before serving.
Nutritional Info (Per serving): 

Calories: 234, 

Saturated Fat: 3g, 

Sodium: 654mg, 

Dietary Fiber: 0g, 

Total Fat: 11g, 

Carbs: 1g, 

Sugars: 0g, 

Cholesterol: 86mg, 

Protein: 31g

 

Exchanges: 

Lean Meat: 4, 

Fat: 2