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Special Diet Information

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

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Time is an herb that cures all Diseases."
-Benjamin Franklin, Statesman

The refrigerator light goes on...

Tarragon can be very strong if you use too much of it. For each serving, a rule of thumb is about a half teaspoon or less of fresh and about 1/4 teaspoon or less of dried. If you’re making enough food for eight people or more you might want a little bit extra, but too much will make your dish taste bitter instead of it having that lovely aromatic flavor that tarragon imparts to a recipe.

Frozen Peas

The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.

4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol


 

Tarragon Mushroom Orzo with Chicken



Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This dish is a meal all to itself.

This recipe makes very good leftovers. Reheat gently.

spray olive oil
1 lb crimini mushrooms (sliced)
1 tsp fresh tarragon (or 1/3 tsp. dried)
3 quarts water
4 ounces orzo
4 tsp olive oil
2 Tbsp pine nuts
1 cup frozen peas
8 ounces boneless skinless chicken breast (cut into 1/2 inch cubes)
1/4 cup low sodium chicken or vegetable broth
1/4 tsp salt
1 small yellow squash (seeded and cut into strips)
fresh ground black pepper (to taste)

Spray a large skillet lightly with olive oil. Place over medium-high heat and add the mushrooms. Cook, tossing frequently, until the mushrooms are well browned. The more caramelized the better the flavor will be. Add the tarragon to the mushrooms just as they are finished. Remove the mushrooms from the pan to a plate.

Place the water in a medium stock pot or large sauce pan over high heat. When the water is boiling add the orzo.

While the orzo is cooking add the olive oil to the large skillet and place over medium heat. Add the pinenuts and peas. Cook gently until the pinenuts just begin to turn brown and add the chicken breast.

Cook, tossing frequently, until the chicken breast loses all of its pink on the outside. Add the chicken stock and the salt.

Cook over medium heat for about 10 minutes. During this time the orzo should be done. Add about 1/4 cup of the pasta water to the skillet as the chicken cooks.

When the chicken is done add the yellow squash and toss well.

Drain the orzo and add it to the skillet. Cook for about 1 minute and serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

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Amount Per Serving

Calories 647 Calories from Fat 187
  % Daily Value
Total Fat 22g 33%
    Saturated Fat 3g 13%
    Monounsaturated Fat 10g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 473mg 20%
Total Carbohydrates 68g 23%
    Dietary Fiber 9g 35%
    Sugars 10g  
Protein 46g  
Vitamin A 34% Vitamin C 40%
Calcium 11% Iron 34%
Vitamin K 30 mcg Potassium 1871 mg
Magnesium 158 mg