Citrus Chicken with Tarragon and Mustard
Here is a quick and easy supper with the fresh taste of lemon, earthiness of tarragon and zing of mustard. Canola oil blends all of the flavors together beautifully.
INGREDIENTES
- 1/4 cup all-purpose flour 60 mL
- 1/2 tsp lemon pepper 2 mL
- 1/2 tsp dry mustard 2 mL
- 6 boneless skinless chicken breasts (4 oz / 125 g each)
- 2 Tbsp canola oil, divided 30 mL
- 1/4 cup finely diced shallots 60 mL
- 2 Tbsp Dijon mustard 30 mL
- 1 tsp dried tarragon 5 mL
- 1/4 cup freshly squeezed lemon juice 60 mL (or 1 Tbsp / 15 mL concentrated lemon juice plus 2 Tbsp / 30 mL water)
- 1 Tbsp honey 15 mL
INSTRUCCIONES
- 1. In shallow bowl, combine flour, lemon pepper and dry mustard. Dip each chicken breast in flour mixture, shake to removed excess and set on clean plate.
- 2. In large skillet, heat 2 tsp (10 mL) canola oil over medium-high heat. When canola oil is hot, add three chicken breasts and cook for 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.
RINDE
6 servings
TAMAÑO DE LA PORCIÓN
1 chicken breast
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 200 |
| Grasa total | 7 g |
| Grasa saturada | 1 g |
| Colesterol | 65 mg |
| Carbohidratos | 10 g |
| Fibra | 0 g |
| Proteína | 24 g |
| Sodio | 200 mg |
