Chicken Fricassee with Tarragon
A fricassee is a dish made by browning meat, sprinkling it with flour and briefly stewing it, creating a sauce (often creamy) in the process. We've streamlined the method and cut out the fat with our chicken fricassee, so the flavor of fresh tarragon is at the forefront.
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Nutritional Bonus: Thanks to the chicken breast, you’ll get 31 gram of lean, filling protein in every low-calorie serving of fricassee. In addition, this dish boosts your day’s intake of selenium, which forms cell-repairing antioxidant enzymes when combined with protein. And, if that’s not enough, you’ll also satisfy almost 80% of your daily requirement for niacin, a B vitamin that helps the body convert carbohydrates into energy.
FLAVOR PROFILE:
Tarragon is aromatic and slightly sweet with the strong zip of anise. It goes well with poultry and strongly flavored seafood such as tuna, salmon and swordfish.
Ingredients
- 3 tsp safflower oil, divided
- 1 leek, trimmed and sliced
- 8 oz sliced white mushrooms
- Sea salt and fresh ground black pepper, to taste
- 2 cloves garlic, minced
- 1/4 cup whole-wheat pastry flour or white whole-wheat flour
- 4 4-oz boneless, skinless chicken breasts
- 1 1/4 cups low-sodium chicken broth
- 3 tbsp chopped fresh tarragon, divided
- 1 tsp white wine vinegar or lemon juice
Preparation
- Heat 1 tsp oil in a 12-inch nonstick skillet on medium-high. Add leek and mushrooms, season with salt and pepper and cook, stirring occasionally, until liquid released from vegetables has evaporated. Reduce heat to medium-low. Add garlic and cook until mushrooms are lightly browned, about 2 minutes. Remove from heat, transfer mixture to a bowl and set aside. Wipe skillet with paper towel.
- Add flour to a shallow bowl or pie plate. Pat chicken dry with paper towel and season both sides with salt and pepper. Add remaining 2 tsp oil to skillet and heat on medium-high. Thoroughly coat chicken breasts with flour and place directly in skillet. Cook until lightly browned, about 3 minutes per side, then add broth and 2 tbsp tarragon. When liquid bubbles, reduce heat and simmer for 3 minutes. Turn chicken and simmer until cooked through, 3 to 4 more minutes. Transfer chicken to each of 4 plates.
- With broth still simmering, return mushroom mixture to skillet. Simmer for 2 to 3 minutes to allow flavors to meld. Stir in vinegar and remove skillet from heat. Spoon mushroom mixture and broth over chicken breasts, dividing evenly. Sprinkle with remaining 1 tbsp tarragon and serve.
Nutrition Information
- Serving Size 1 chicken breast and 1/2 mushroom mixture
- Calories 225
- Carbohydrate Content 12 g
- Cholesterol Content 66 mg
- Fat Content 6 g
- Fiber Content 2 g
- Protein Content 31 g
- Saturated Fat Content 1 g
- Sodium Content 134 mg
- Sugar Content 2 g
- Monounsaturated Fat Content 0 g
- Polyunsaturated Fat Content 1 g