This 30-minute recipe from Clean Eating includes green beans and onions, but manages to keep the ingredient list to a minimum. Chicken breasts are seasoned with tarragon, which is rich in vitamins A and C. A lightened white wine sauce brings the whole dish together.
- 1 tablespoon (15 ml) olive oil
- 12 pearl onions, peeled and halved
- 4 5-ounce (141 grams) boneless, skinless chicken breasts
- 1/2 teaspoon (2.5 ml) dried tarragon leaves
- 1/4 teaspoon (60 ml) sea salt
- 1/4 teaspoon (1.25 ml) black pepper
- 3 cups (720 ml) green beans, sliced diagonally
- 1/2 cup (120 ml) dry white wine
- 1/4 cup (60 ml) heavy whipping cream
- 1 teaspoon (5 ml) Dijon mustard
- 1 tablespoon (15 ml) fresh tarragon leaves, chopped
Heat oil in a large skillet set over medium. Add onions and cook, stirring frequently, until softened, about 2 minutes.
Season chicken with dried tarragon, salt and pepper. Increase heat on skillet to medium-high. Add chicken and cook until browned on one side, about 5 minutes. Turn chicken over and add beans; cook until beans are tender and chicken is no longer pink inside, about 5–7 minutes more.
Arrange chicken, beans and onions on serving plates and cover to keep warm. Add wine to skillet, scraping any browned bits from the bottom of the pan. Cook until reduced by half, about 3–4 minutes. Add cream and mustard, stirring to combine. Continue cooking until sauce is thick enough to coat the back of a spoon, 1–2 minutes more. Pour sauce over chicken, dividing evenly. Garnish with fresh tarragon.
Serves: 4 | Serving Size: 1 tarragon chicken breast and 1/2 cup vegetables
Per serving: Calories: 300; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 37mg; Sodium: 278mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 4g; Protein: 9g