Sunday, January 17, 2010

Tarragon Chicken

4 servings
Active Time: 35 minutes
Total Time: 35 minutes


·                                 4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)
·                                 1/4 teaspoon salt, plus more to taste
·                                 1/4 teaspoon freshly ground pepper, plus more to taste
·                                 3 teaspoons extra-virgin olive oil, or canola oil, divided
·                                 1/4 cup finely chopped shallots
·                                 1/2 cup reduced-sodium chicken broth
·                                 1/2 cup dry white wine
·                                 1 tablespoon Dijon mustard
·                                 1 tablespoon reduced-fat sour cream
·                                 1 tablespoon chopped fresh tarragon


1.                                Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.
2.                                Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3.                                Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.


Per serving: 199 calories; 7 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 3 g carbohydrates; 24 g protein; 0 g fiber; 316 mg sodium; 262 mg potassium.
Exchanges: 3 very lean meat, 2 fat


Creamy Mashed Cauliflower

4 servings, 3/4 cup each
Active Time: 15 minutes
Total Time: 30 minutes


·                                 8 cups bite-size cauliflower florets (about 1 head)
·                                 4 cloves garlic, crushed and peeled
·                                 1/3 cup nonfat buttermilk (see Tip)
·                                 4 teaspoons extra-virgin olive oil, divided
·                                 1 teaspoon butter
·                                 1/2 teaspoon salt
·                                 Freshly ground pepper to taste
·                                 Snipped fresh chives for garnish


1.                                Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
2.                                Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot. from: