Tarragon Poached Chicken

By Totlxtc

Ingredients

• 1-1/2 * 1-1/2 cups reduced-sodium chicken broth
• 1/2 * 1/2 cup white wine or additional reduced-sodium chicken broth
• 2 * 2 medium celery ribs, thinly sliced
• 2 * 2 medium carrots, thinly sliced
• 1 * 1 medium onion, thinly sliced
• 2 * 2 teaspoons dried tarragon
• 1/2 * 1/2 teaspoon salt
• 1/8 * 1/8 teaspoon pepper
• 4 * 4 boneless skinless chicken breast halves (4 ounces each)
• 2 * 2 tablespoons cornstarch
• 2 * 2 tablespoons water
• 1 * 1 teaspoon Dijon mustard
• 1/8 * 1/8 teaspoon browning sauce, optional
• 1 * 1 tablespoon chopped fresh parsley
• * Hot cooked rice, optional

Details

Servings 4

Preparation

Step 1

* In a large nonstick skillet, combine the first eight ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Add chicken; cover and simmer 15-20 minutes longer or until chicken juices run clear. With a slotted spoon, remove chicken and vegetables to a serving dish.
* Combine cornstarch, water, mustard and browning sauce if desired until smooth; whisk into poaching liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over chicken and vegetables; sprinkle with parsley. Serve over hot cooked rice if desired. Yield: 4 servings.


Nutritional Analysis: One serving (1 chicken breast half with vegetables and 1/4 cup sauce, calculated without rice) equals 206 calories, 2 g fat (trace saturated fat), 66 mg cholesterol, 673 mg sodium, 13 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.