Chicken with a creamy mustard and tarragon sauce – 281 calories

IMG_1468This dish – and slight variations, has become an instant hit in our household – mainly because it is quick and easy to make, but more importantly, it tastes delicious! One would never guess that it was so low calorie. The Vermouth can easily be omitted and the flavour is still wonderful without it.  You can use dry sherry if you don’t have Vermouth.

Chicken with a creamy mustard and tarragon sauce – 281 calories

Preparation Time: 10 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 281.1

Ingredients

Chicken, Breast – 2 x 100g

Creme Fraiche, Half Fat – 100ml

Mustard, Dijon – 1 Tsp/5g

Mustard, Whole Grain – 1 Tsp/6g

Oil, Olive – 6ml

Garlic, Raw – 1 Clove/3g

Onions, Red, Raw – Half an onion / 45g

Vermouth, Dry – 1 Shot/50ml

Tarragon, Dried – 1 Tsp/2g

Preparation: Peel and finely dice the garlic. Peel and dice the onion.

Method:

Heat oven to 200C/fan 180C/gas 6. Heat the oil in an ovenproof pan. Season the chicken breasts, then brown for 1 min on each side. Remove from the pan, then set aside.

Add the onion to the pan (leave the oil remaining from the chicken) and fry over a medium heat, stirring until translucent and soft – do not allow to brown. Add the garlic and continue to cook for a further minute.

Add the creme fraiche, Vermouth, tarragon and mustards to the pan, stirring to combine everything. Bring to a simmer, then return the chicken to the pan, spooning some of the sauce over the fillets. Lift into the oven, then bake for 20-25 mins until the chicken is cooked through and sauce bubbling.

Great with green beans and rice or any other vegetables. Here I’ve served it with 100g of Jersey Royals (75 cals), a portion of mashed swede and carrot (36 cals) and a portion of my favourite versatile stir-fried cabbage and leek (74 cals). No butter needed with the veg as the sauce from the chicken provides plenty of succulent creaminess….

Total calorie count for the meal = 466 calories.

Nutrition Data Per Serving

Calories (kcal) 281.1

Protein (g) 29.5

Carbohydrate (g) 6.3

Fat (g) 12.7

Fruit & Veg 0.3

Fibre (g) 0.6

Alcohol 3.5

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