Chicken in Tarragon Sauce Recipe - Quick and Easy Elegance
Delicious, Low-Fat, Simple and Quick Chicken Tarragon with Rice
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Chicken and Tarragon Recipe in Pictures
This chicken recipe is very healthy and low in fat, salt and sugar, and as well as making an elegant and sophisticated meal, it has tons of health-promoting ingredients. It takes just a little over half an hour to make, and there are no 'tricky bits'. The ingredients are all easy to find staples, but the finished dish looks and tastes like a million dollars!
All the health and nutrition information is about the basic recipe, which has little fat but tons of protein and nutrition, but if you want something with a little more jazz and you don't mind the extra calories, I've given some easy ways to dress it up with white wine, cream, and butter in the 'Full-Fat Variations' section under the recipe itself.
- 2 Chicken Breasts
- 2 medium Onions, Chopped small
- 1 Tablespoon Tarragon (fresh or dried)
- 4 Cloves Garlic, minced
- 1 cube or 1 teaspoon Vegetable stock cube/Boullion (low-salt variety)
- 1 teaspoon Thyme
- 1 teaspoon Oregano
- Black Pepper
- 400ml Water
- 1 tablesppon Corn flour
- 100g Rice (white, long grain)
- 1 tablespoon Sunflower oil
- In a wok or large frying pan, seal the chicken breasts by frying lightly (on a medium heat) in a tablespoon of sunflower oil for a minute or two, turning the chicken so both sides are sealed.
- Add the chopped onions and minced garlic to the pan and grate over some fresh black pepper. Lower the heat right down, and cover. My wok doesn’t have a lid, so I used a casserole lid – it doesn’t have to fit, it just has to mostly cover the chicken and onions. Let this cook on a very low light for about 5 minutes, so that the onions are just starting to soften.
- While the onions, garlic and chicken are cooking, make stock for the sauce by adding a stock cube to 400ml water, then add a generous tablespoon of tarragon to the stock, and a teaspoon each of thyme and oregano.
- Pour the stock into the pan over the chicken and onions, and cover once more.
- Make a thin corn flour and water paste/liquid by spooning 2 very heaped teaspoons flour into a cup and then adding 2-3 tablespoons of cold water a little bit at a time, stirring continuously until you have a thin liquid. Remove the lid from your chicken and onions, add the flour-water mix, stir, and then replace the lid. This now needs to cook for another 20 minutes. Every five minutes or so lift the lid to check and stir so that the sauce doesn’t stick or burn. Under the lid the sauce should be gently bubbling in a low simmer.
- While the chicken is simmering, prepare the rice. For simplicity, I used boil-in-the-bag, 15-minute rice, so if you use a longer-cook type remember to start preparing it a little earlier.
- Serve one chicken breast and a generous amount of sauce per person, with rice on the side.
If you want something with a bit more pazzaz and you aren’t watching your calorie and fat intake, use 200ml water to make your stock and add 200ml white wine to it. For a creamy sauce, add a tablespoon or two to the pan at the same time that you add your flour and water mix. You can also make the sauce and flavour richer by adding a teaspoon of butter to the pan when you add the onions and garlic. Note that the ‘Nutritional Information’ below doesn’t include any of these additions, and each of them will add a considerable amount of fat and calories to the meal.
Tarragon Traditional Health Benefits
Tarragon has long been used to stimulate appetite and promote good digestion, and it contains a healthy amount of antioxidants, which help prevent free radicals from wreaking havoc in our bodies.
Onions and Garlic for Health and Recovery
Onions and Garlic have been shown to have antibacterial and antiviral effects. These effects are mild, and won’t act as a cure, but they might help you feel better if you’re struggling with a cold or other mild infection.
Summer Colds or Winter Sniffles?
This may well be a perfect meal to help get you back on your feet when you’re recovering from a bug. As well as the tarragon helping to bring back your appetite, and the onions and garlic helping to battle those germs, chicken has also been found to aid recovery from minor ailments – most famously in chicken soup, but its health-promoting properties are no less impressive in this simple and tasty recipe.
|Serving size: 1 Chicken Breast, 50g Rice|
|Calories from Fat||117|
|% Daily Value *|
|Fat 13 g||20%|
|Saturated fat 3 g||15%|
|Unsaturated fat 8 g|
|Carbohydrates 33 g||11%|
|Sugar 0 g|
|Fiber 3 g||12%|
|Protein 58 g||116%|
|Cholesterol 146 mg||49%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|