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Photo: Becky Luigart-Stayner; Styling: Rose Nguyen Photo by: Photo: Becky Luigart-Stayner; Styling: Rose Nguyen

Grilled Chicken with Mustard-Tarragon Sauce

A tangy sauce enlivens simple grilled chicken breasts; a hint of sugar balances the flavors.

Cooking Light OCTOBER 2009

  • Yield: 4 servings (serving size: 1 breast half, 1 cup greens, and about 2 tablespoons sauce)

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • Cooking spray
  • 3 tablespoons minced shallots
  • 3 tablespoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon chopped fresh tarragon
  • 1/2 teaspoon sugar
  • 4 cups gourmet salad greens

Preparation

1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.

2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 231
  • Fat: 7.6g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 35.4g
  • Carbohydrate: 3.5g
  • Fiber: 1.3g
  • Cholesterol: 94mg
  • Iron: 2mg
  • Sodium: 538mg
  • Calcium: 51mg
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Grilled Chicken with Mustard-Tarragon Sauce recipe

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