Rosemary Chicken with Tarragon Sauce Recipe

This Rosemary Chicken with Tarragon sauce is a French inspired dish that is very tasty and quick and easy to prepare.

In fact, it only takes around 30 minutes to cook, so makes a great mid-week dinner recipe.

One serve of this recipe represents 25% of the recommended daily energy intake of an average person.

This recipe is Easy Low Carb Dinners, low fat, low sugar, low sodium and a good source of protein.

Energy per 100g: 369kJ - 88Cal
Fat per 100g: 2.4g
 
This recipe serves 2.

Recipe Ingredients:

2 small chicken breasts
120g pumpkin cubed
1 cup peas and corn
Drizzle of olive oil
Sprinkle of dried rosemary
Sauce:
1 clove garlic
½ onion, sliced
¾ cup chicken stock
1 cup light and creamy evaporative milk
1 tsp. cornflour
1 lemon, freshly squeezed
1-2 tbsp. fresh tarragon leaves, chopped
1 tbsp. butter
S&P to taste

Recipe Method:

Preheat your oven to 180C.
Cut your pumpkin into bite sized cubes, place in a bowl, drizzle a little olive oil and sprinkle of rosemary.  Place on a baking tray lined with baking paper and bake around 20 minutes in oven or until cooked.
Meanwhile roll out a sheet of baking paper, season with S&P and a sprinkle of rosemary, place chicken on top, again season the top with S&P and another sprinkle of rosemary.  Place another sheet on top of the chicken and with a mallet or rolling pin hit the chicken until it is all the same thickness. When you are happy with the size, take off top sheet of paper and spray with a little cooking spray.
Heat a griddle pan or non-stick frypan with a little spray of cooking spray and place the chicken oiled side down first.  Cook chicken for appro 4 minutes and turn over and cook a further 4-5 minutes. Cooking time depends on thickness of chicken; it is cooked when firm to touch. When cooked take off, place on a plate, cover with foil and rest for 5 mins.
Place peas and corn in a bowl covered with water and microwave for 5 mins.  Drain when ready to plate up.
Meanwhile the chicken is cooking, in a small non-stick frypan sauté onion on med heat – approx 5 minutes.  Add garlic and butter, cook 1 minute, and then heated stock.  Simmer for 3 minutes. Add milk, tarragon leaves, season with S&P and simmer on low heat for a couple of minutes.  After 5 mins, add lemon juice, simmer a further minute and turn off heat.
Take out your pumpkin from oven, place on plates, drain peas and corn and also place on plate.  Take out chicken from resting and place on top of pumpkin.
Pour sauce on chicken and serve immediately.

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article source: http://www.weightloss.com.au/healthy-recipes/dinner-recipes/rosemary-chicken-with-tarragon-sauce-recipe.html

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