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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"No diet will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for public office."
-Covert Bailey, 1980's fitness guru

The refrigerator light goes on...

Rich, creamy sauces can be healthy. Start with less fat, cooking the roux carefully, stir constantly when adding the liquid and thicken with a lower fat creamy cheese.

Chicken Breasts

Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol. 


 

Chicken with Tarragon Mustard Cream



Servings = 2 | Serving size =4 ounces chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

Leftovers are fair at best.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version

AND

Serve with Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1 tsp extra virgin olive oil
2 4 ounce boneless, skinless chicken breasts
1/2 cup low sodium chicken or vegetable broth
2 ounces goat cheese
2 tsp coarse ground mustard
1/4 cup 2% milk
1/8 tsp dried tarragon

Preheat oven to 300°F.

Heat oil in a large non-stick skillet over medium high heat. Add chicken breasts and allow to cook for about 2 - 3 minutes, without turning. Then, turn and cook for 2 minutes. (The surface should be seared brown on both sides.)

Remove the chicken and place on a sheet of foil to catch any juices and put in the preheated oven.

Deglaze the pan with the chicken stock and allow the sauce to reduce by about half.

Remove from the heat and add the goat cheese. Whisk in the cheese with the pan off of the heat until the sauce is smooth.

With the pan still off of the heat, add the mustard, milk and tarragon. Stir until the sauce is smooth.

Reduce the heat to low-medium and place the pan back on the burner. As the sauce slowly reheats remove the chicken breasts from the oven and place in the sauce. Turn frequently as the sauce and chicken breasts heat through (they are ready when the internal temperature is 160°F).

Nutrition Facts

Serving size = 4 ounces chicken

Servings = 2

.

Amount Per Serving

Calories 271 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 7g 35%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 91mg 30%
Sodium 418mg 17%
Total Carbohydrates 3g 1%
    Dietary Fiber 0g 1%
    Sugars 3g  
Protein 34g  
Vitamin A 9% Vitamin C 3%
Calcium 15% Iron 8%
Vitamin K 2 mcg Potassium 409 mg
Magnesium 47 mg