Healthy Recipes

Chicken Fricasse
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless, skinless chicken breast halves 2 (6-ounce)
Salt 1/8 teaspoon
Freshly ground pepper to taste
All-purpose flour 1 tablespoon
Water 2 tablespoons
Olive oil 2 teaspoons
Small carrot, chopped 1
Shallot, minced ½
Scallions, sliced 2
Dried tarragon 2 teaspoons
Reduced-sodium chicken broth ¾ cup


Directions
  1. Season chicken with salt and pepper. Set aside.
  2. Mix flour and water into a thin paste. Set aside.
  3. Heat olive oil in a large skillet over medium heat. Add carrots, scallions, and shallot, and cook 2-3 minutes. Push vegetables to the sides of the skillet, add chicken breasts to the middle, and sprinkle vegetables and chicken with tarragon. Brown chicken breasts 2-3 minutes on each side.
  4. Pour in chicken broth continue cooking 5-6 minutes. Whisk in flour mixture, and cook 1-2 minutes, until sauce becomes slightly thick.

Exchanges
4 very lean meats; 1.5 fats; 1 vegetable

Side Suggestions: Refrigerated Biscuits
Serve chicken, vegetables, and sauce over the open sides of baked, halved biscuits.

Side Suggestions: Steamed Asparagus


Nutrition Facts
Serving Size ½ of recipe
Calories 237
Total Fat 8 g
Saturated Fat 1 g
Sodium 301 mg
Total Carbohydrate 8 g
Dietary Fiber 1.5 g
Protein 33.5 g
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June 2015

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