1 tablespoon margarine
3/4 cup onion, chopped (1 medium)
3 garlic cloves, chopped
2 tablespoon tarragon, fresh, chopped (or 2 teaspoon dried)
4 chicken breasts halves, skin and fat removed
1/4 teaspoon salt
1/2 teaspoon black pepper, fresh ground
1 cup basic chicken stock – + 2 tablespoon (see recipe)
2 carrots, peeled, sliced in half, cut in 2 inch pieces
1/4 cup white wine, dry
3 tablespoon lime juice, fresh (or lemon juice)
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
1 tablespoon cornstarch
In a heavy 4-quart saucepan melt the margarine. Add the onion, garlic, and tarragon, and cook for 1 minute. Sprinkle the chicken breasts with salt and pepper, add them to the pan, and cook for 3 minutes. Transfer the chicken temporarily to a plate while you deglaze the pan by adding 1/4 cup of stock to the pan, and scraping the bottom to incorporate the flavorful drippings. Return the chicken breast halves to the pan on their uncooked sides, and cook for 3 more minutes. Again remove the chicken to a plate. Stir in 3/4 cup of the stock, the carrots, wine, citrus juice, Worcestershire sauce, and mustard. In a small bowl mix the cornstarch with the remaining 2 tablespoons of chicken stock, and stir it into the sauce. Return the chicken to the saucepan, and cook for 5 minutes, covered, over very low heat.
Yield: Serves 4
Each serving has approximately 218 calories, 25.7 g. protein, 6.7 g. total fat (4.2 g. unsaturated fat, 1.5 g. saturated fat), 11 g. carbohydrates, 79.6 mg. cholesterol, 2 g. fiber, 327 mg. sodium, 64 mg. calcium.
Exchanges per serving: 3-1/2 meat, 1 vegetable