Chicken Fricassee with Tarragon

I found this recipe in Clean Eating Magazine March 2011 issue.

"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, so the flavor of fresh tarragon is at the forefront."

SERVES 4; Hands-on time: 40 minutes; Total time: 40 minutes

3 teaspoons safflower oil, divided
1 leek, trimmed and sliced
8 ounces sliced white mushrooms
Sea salt and fresh ground black pepper
2 cloves garlic, minced
1/4 cup whole wheat pastry flour or white whole wheat flour
4 4-ounces boneless, skinless chicken breasts
1 1/4 cups low sodium chicken broth
3 tablespoons chopped fresh tarragon, divided
1 teaspoon white vinegar or lemon juice

Heat safflower 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 with paper towel and season broth sides with salt and pepper. 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 tablespoons 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 tablespoon tarragon and serve.



Nutrients per serving (1 chicken breast and 1/2 cup mushroom mixture)
Cal: 225
Total Fat: 6g
Sat. Fat: 1g
Monounsat. Fat: 3g
Polyunsat.: 1g
Carbs: 12g
Fiber: 2g
Sugars: 2g
Protein: 31g
Sodium: 134mg
Cholesterol: 66mg