Here's the Dish

Quick, Low-Carb Tarragon Braised Chicken

By Charlotte on July 11, 2012 6:55 AM

No plain, Jane chicken for these Boomers. Bob and I are big on eating healthy and watching our weight but that doesn't have to mean boring meals.

That's why we wanted to try this Tarragon Braised Chicken recipe from The New Atkins for a New You Cookbook (Touchstone, January 2012, $19.95).


Finished Dish - 650.jpg

Besides being low-carb and high-protein, this diet-friendly dish is packed with veggie power. I'm talkin' green onions, mushrooms and my favorite: tomato. Plus, it includes a tasty, tarragon-laced sauce that keeps things very interesting.


Like all 200 recipes in the new, Atkins healthy lifestyle primer, this easy entrée comes together quickly. You sear the chicken on the stovetop; then simmer with fresh onions and mushrooms.


Chicken by itself - 650.jpg

Once that's done, it takes only three minutes and five ingredients to whip up a luscious cream sauce. Combined, that's less than 30 minutes of prep ... about 45 minutes from start to finish.


I love that this dinner inspiration is simple enough to make during the week after a long day blogging but elegant enough for guests. Even better, it's so full of flavor no one will ever guess you're serving "diet" food. Pair it with Atkins' Green Beans with Lemon and Cumin to continue the theme.


Tarragon Braised Chicken


Serves 6; Active Time 25 Minutes; Total Time: 45 minutes


Pat the chicken dry and season with 1/2 teaspoon salt and the pepper. Heat oil over medium-high heat in a large skillet with a tight-fitting lid. Add chicken; sear until golden brown, about 5 minutes each side. Transfer chicken to a plate. Spoon off all but 1 tablespoon of fat from the skillet.


Reduce heat to medium. Add scallions and mushrooms to skillet and sauté until mushrooms are soft, about 5 minutes. Stir in wine and let simmer 1 minute.


Add chicken and any juices that have accumulated on plate; reduce heat to medium-low, cover and simmer until juices run clear when pierced with a fork, about 20 minutes.


Transfer chicken to a platter. Add half-and-half, mustard, tarragon, tomato and remaining 1/4 teaspoon salt to skillet. Simmer until flavors are blended and sauce is slightly thickened, about 3 minutes. Pour over chicken and serve.



Net Carbs:             3 grams

Total Carbs:           3 grams

Fiber:                     0 grams

Protein:                  34 grams

Fat:                        35 grams

Calories:                480


Cover 240.jpgRecipe from the The New Atkins for a New You Cookbook - 200 Simple and Delicious Low-Carb Recipes in 30 Minutes or Less*


Author: Colette Heimowitz


Publisher: Touchstone, an imprint of Simon & Schuster


Penned: January 2012


Other Works: Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals, Inc., has more than 25 years of experience as a nutritionist.


Time Out: 266 pages


Available: $19.95/paperback at Amazon and most book retailers


* Reprinted with permission. All rights reserved.


You might also enjoy Cooking Light's Sensational, Slow-Roasted Pulled Pork Sandwiches.



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Diabetes-Friendly Chicken Burrito Bowl

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By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
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Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.


If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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