Lemon Tarragon Chicken
1 lemon (rinsed)
4 cloves fresh garlic
5–6 sprigs fresh parsley (rinse and remove tough stems)
3 tablespoons pre-diced green onions
2 teaspoons dried tarragon leaves
1/2 cup white wine
2 teaspoons cornstarch
1 teaspoon sugar
1/2 teaspoon salt
1/8 teaspoon pepper
1 1/2 pounds chicken breast fillets
2 teaspoons extra-virgin olive oil
- Prepare sauce by adding the following to food processor bowl: 2 strips lemon peel (remove with vegetable peeler) and juice of lemon (2 tablespoons), garlic (use garlic press to crush into mixture; use knife to remove garlic from bottom of press), parsley, green onions, tarragon, wine, cornstarch, and sugar. Process 20 seconds until well blended.
- Season both sides of chicken with salt and pepper. Wash hands. Preheat large sauté pan on medium-high 2–3 minutes.
- Place oil in pan; swirl to coat. Add chicken, using tongs, and cook 2-3 minutes on each side.
- Pulse sauce one more time, then pour over chicken. Cover, reduce to medium-low, and simmer 6-8 minutes, turning occasionally, until internal temperature reaches 170°F. Use a meat thermometer to accurately ensure doneness. Serve sauce over chicken.
CALORIES (per 1/4 recipe) 250kcal; FAT 4g; CHOL 99mg; SODIUM 118mg; CARB 6g; FIBER <1g; PROTEIN 40g; VIT A 5%; VIT C 15%; CALC 5%; IRON 14%
Pasta, Roasted Peppers and Feta
8 ounces mostaccioli rigate pasta
1/4 cup roasted red peppers
2 teaspoons extra virgin olive oil
2 cloves fresh garlic
1/3 cup crumbled feta cheese
- Fill large saucepan 1/2 full of water. Cover and bring to a boil on high for pasta.
- Dice peppers finely; measure and set aside.
- Stir pasta into boiling water. Boil 8-10 minutes, stirring occasionally, or until tender.
- Drain pasta. Return saucepan to stove, reduce to low, and add olive oil. Crush garlic, using garlic press, into saucepan. Stir in peppers and simmer 1 minute to blend flavors. Stir in cheese and serve.
CALORIES (per 1/4 recipe) 266kcal; FAT 5g; CHOL 7mg; SODIUM 137mg; CARB 44g; FIBER 1g; PROTEIN 9g; VIT A 11%; VIT C 18%; CALC 2%; IRON 12%
Utensils & Cookware
- large sauté pan with lid
- large saucepan with lid
- food processor, colander
- garlic press, tongs
- vegetable peeler
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Use fresh tarragon when available. Dried tarragon has a stronger flavor than the sweet delicate flavor of fresh tarragon. Substitute 2 tablespoons fresh tarragon for the 2 teaspoons dried tarragon.
Recipe Version R-05/06-0030