Lemon-Tarragon Chicken with Squash Ribbons

By devogirl

Serving size: 1 chicken breast, 1/2 cup squash ribbons, and 2 tablespoons sauce


Per serving: Calories 290; Total Fat 11g (Sat Fat 2g, Mono Fat 6.2g, Poly Fat 1.4g); Protein 33g, Carb 8g, Fiber 1g, Cholesterol 90mg, Sodium 380mg


Excellent source of: Niacin, Pantothenic Acid, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Vitamin C

Good source of: Magnesium, Manganese, Molybdenum, Riboflavin

Ingredients

• 3 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons olive oil
• 4 thin-cut skinless boneless chicken breasts (about 5 ounces each)
• 1 medium shallot
• 3/4 cup dry white wine
• 1 cup low-sodium chicken broth
• 1 medium lemon
• 2 tablespoons packed fresh tarragon leaves
• 1 medium zucchini (about 1/2 pound)
• 1 medium yellow summer squash (about 1/2 pound)

Details

Servings 1
Adapted from elliekrieger.com

Preparation

Step 1

1. Place the flour on a plate and season it with 1/4 teaspoon each of the salt and pepper. Heat 1 tablespoon of the oil in a large skillet (not nonstick) over medium-high heat. Dredge the chicken in the flour so it is lightly coated, shaking off the excess, then cook the chicken until browned, about 2 minutes per side. Transfer the chicken to a plate. While the chicken is cooking, chop the shallot.

2. Add the remaining 1 tablespoon oil to the skillet and lower the heat to medium, then add the shallot and cook until softened, about 1 minute. Add the wine, turn the heat up to high, and reduce by half, about 3 minutes. Add the broth to the skillet and bring to a boil, then cook until the liquid is reduced to about 1/2 cup, 6 to 7 minutes.

3. Meanwhile, juice the lemon (about 3 tablespoons) and coarsely chop the tarragon. Using a vegetable peeler, slice the zucchini and summer squash into thin ribbons, working your way around the outside of the vegetable so you are left with a cylinder of seeds. Discard the seeds.

4. Add the tarragon, lemon juice, zucchini and squash ribbons, and the remaining 1/4 teaspoon each salt and pepper to the skillet and cook, stirring, until the vegetables have softened slightly, about 1 minute. Return the chicken to the pan, nestling it into the vegetables. Simmer until the chicken is cooked through and the vegetables are tender, 1 to 2 minutes.