Recipes
Citrus Chicken with Tarragon and Mustard
Ingredients:
Yield: 6 servings. Serving Size: 1 chicken breast.
¼ cup all-purpose flour 60 mL
½ tsp lemon pepper 2 mL
½ tsp dry mustard 2 mL
6 boneless skinless chicken breasts (4 oz/125 g each)
2 Tbsp canola oil, divided 30 mL
¼ cup finely diced shallots 60 mL
2 Tbsp Dijon mustard 30 mL
1 tsp dried tarragon 5 mL
¼ cup freshly squeezed lemon juice (or 1 Tbsp/15 mL concentrated lemon juice plus 2 Tbsp/30 mL water) 60 mL
1 Tbsp honey 15 mL
Instructions:
1. In shallow bowl, combine flour, lemon pepper and dry mustard. Dip each chicken breast in flour mixture, shake to remove excess and set on clean plate.
2. In large skillet, heat 2 tsp (10 mL) canola oil over medium-high heat. When oil is hot, add three chicken breasts and cook 2-3 minutes or until lightly browned. Turn over and cook additional 2-3 minutes until lightly browned. Remove to clean plate. Add remaining 1 tsp (5 mL) canola oil and repeat with remaining three chicken breasts.
3. To same saucepan, add 1 Tbsp (15 mL) canola oil and heat over medium heat. Add shallots and cook 1-2 minutes until translucent; do not brown. Add Dijon mustard, tarragon, lemon juice and honey and stir to combine. Return all chicken breasts to saucepan, spooning sauce over chicken and cook 4-6 minutes or until chicken has reached internal temperature of 170 ºF (77 ºC) on instant-read thermometer.
Notes:
Choices:
Nutritional Analysis Per Serving:
Calories 200
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 65 mg
Sodium 200 mg
Carbohydrates 10 g
Fibre 0 g
Protein 24 g
courtesy of CanolaInfo.org