|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
1 vegetable
Directions
Info: from The Flavor Set-Point Weight-Loss Cookbook by Susan S.
Shiffman, PH.D., and Joan Scobey, recipes by Robin Rifkin posted by
Perry Lowell, April 1993
TOT SAT UNSAT CAL PROT CARB FIBR FAT FAT FAT CHOL SODIUM CALCIUM
218 25.7 g 11g 2g 6.7g 1.5g 4.2g 79.6 mg 327mg 64mg
28%
EXCHANGES PER SERVING: 3-1/2 meat
Tender, tart, peppery chicken in a spicy citrus-flavored sauce.
Makes 4 servings.
1 Tablespoon margarine 3/4 cup chopped onion (1 medium) 3 garlic
cloves, chopped 2 Tablespoons chopped fresh tarragon or 2 teaspoons
dried 4 chicken breast halves, skinned and fat removed (about 2
pounds) 1/4 teaspoon salt 1/2 teaspoon ground black pepper 1 cup plus
2 Tablespoons chicken stock (de-fatted) 2 carrots, peeled, sliced in
half lengthwise, then cut into 2-inch pieces 1/4 cup dry white wine 3
Tablespoons lime or lemon juice 1 Tablespoon Worcestershire sauce 1
teaspoon Dijon mustard 1 Tablespoon cornstarch
1. In a heavy 4-quart saucepan, melt the margarine. Add the onion,
garlic, and tarragon, and cook for 1 minute. 2. Sprinkle the chicken
breasts with salt and pepper, add them to the pan, and cook for 3
minutes. Transfer the chicken temporarily to a plate while you
deglaze the pan by addint 1/4 cup of stock to the pan, and scraping
the bottom to incorporate the flavorful drippings. Return the chicken
breast halves to the pan on their uncooked sides, and cook for 3 more
minutes. Again, remove the chicken to a plate. 3. Stir in 3/4 cup of
the stock, the carrots, wine, citrus juice, Worcestershire sauce, and
mustard. 4. In a small bowl, mix the cornstarch with the remaining 2
Tablespoons chicken stock, and stir it into the sauce. 5. Return the
chicken to the saucepan, and cook for 5 minutes, covered, over very
low heat.
Servings: 4
Diet Chicken With Tarragon Sauce Recipe brought to you by Diet Recipes To-Go
|
Superfoods containing flavonoids (inlcudes garlic, asparagus, lima bean & cayenne) The compounds known as flavonoids which exist in these types of food are believed to be good as anti-carcinogens. Experts researching the nutritional effects of flavonoids think they could have most other benefits to our health, including anti-allergic and anti-inflammatory properties. Most are low in calories, so are ideal for including in your weight loss regime. Foods containing allyl sulfides ( includes garlic, white onions and green onion) The alliaceae family is high in allyl sulphides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Even though there is not enough, scientific evidence obtainable, allyl sulphides are also thought by many researchers to reduce symptoms with blood circulation, high blood pressure and diabetes. Foods containing allyl sulfides are low in calories, so should be included in your weight loss regime. |