Chicken in Tomato-Tarragon Sauce

recipe
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 278
Fat 11 g
Satfat 4 g
Monofat 5 g
Polyfat 1 g
Protein 31 g
Carbohydrate 10 g
Fiber 1 g
Cholesterol 90 mg
Iron 2 mg
Sodium 428 mg
Calcium 124 mg

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.

Carolina Buia,

Health

May 2006
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