Tarragon-Mustard Chicken
INGREDIENTS:
---SAUCE------
3 tb Chicken broth, defatted 1 cn Tomato sauce
2 ts Olive oil 2 tb Tomato paste
1 md Onion; chopped 1 ts Granulated sugar
2 Garlic cloves; minced 1 ts Dried basil
8 oz Fresh mushrooms 1 ts Dried thyme
-- sliced 1 ts Salt, or to taste
1 lg Carrot, peeled and grated -- optional
-- or shredded 1/4 ts Black pepper
2 cn Italian plum tomatoes 3 lg (2.5 lb) chicken breast
-- w/juice (14.5 oz) -- halves without skin
-- coarsely chopped -- trimmed of all fat
---SAUCE------
3 tb Chicken broth, defatted 1 cn Tomato sauce
2 ts Olive oil 2 tb Tomato paste
1 md Onion; chopped 1 ts Granulated sugar
2 Garlic cloves; minced 1 ts Dried basil
8 oz Fresh mushrooms 1 ts Dried thyme
-- sliced 1 ts Salt, or to taste
1 lg Carrot, peeled and grated -- optional
-- or shredded 1/4 ts Black pepper
2 cn Italian plum tomatoes 3 lg (2.5 lb) chicken breast
-- w/juice (14.5 oz) -- halves without skin
-- coarsely chopped -- trimmed of all fat
--POLENTA-----
1 1/3 c Yellow cornmeal 3 c Water 1 tb Granulated sugar 1 c 1% milk 1/2 ts Salt, or to taste 1 md Onion; diced --
optional
Recipe by: Skinny One-Pot Meals -
ISBN 0-940625-75-X
SAUCE: In Dutch oven or similar large, heavy pot, combine broth, oil, onion, garlic, and mushrooms. Cook over medium heat, stirring frequently, or until onion is tender, 5 or 6 mins. If liquid begins to evaporate, add a bit more broth. Add carrot, tomatoes, tomato sauce, tomato paste, sugar, basil, thyme, salt, if desired, and pepper; stir to mix well. Add chicken breasts.
Cover and bring to a boil. Reduce heat and simmer 35 to 40 mins, stirring occasionally, until chicken is cooked through and flavors are well blended. Remove chicken. When cool enough to handle, cut into 1/2-inch strips and return to pot. Stir to mix well. Rewarm sauce when polenta is finished.
POLENTA: (NOTE; Tested and created for 900 watt microwave; adjust times to fit your microwave.) After sauce has cooked 20 mins, combine cornmeal, sugar, salt, if desired, water, milk, and onion in 2 1/2-qt microwave-safe casserole. Stir to mix well. Microwave, uncovered, on high 8 to 9 mins, stopping and stirring with wire whisk after 3 and 6 mins. After cooking, stir again with wire whisk until mixture is smooth. Cover with casserole lid and microwave an additional 6 to 7 mins on high. Remove from microwave and let stand an additional 3 to 4 mins. Serve individual portions of sauce over polenta.
NUTRITIONAL DATA (based on 5 servings): Per Serving: Calories 403 Fat (gm) 7.8 Sat. fat (gm) 1.9 Cholesterol (mg) 85 Sodium (mg) 691 Protein (gm) 38 Carbohydrate (gm) 46 % Calories from fat 17
1 1/3 c Yellow cornmeal 3 c Water 1 tb Granulated sugar 1 c 1% milk 1/2 ts Salt, or to taste 1 md Onion; diced --
optional
Recipe by: Skinny One-Pot Meals -
ISBN 0-940625-75-X
SAUCE: In Dutch oven or similar large, heavy pot, combine broth, oil, onion, garlic, and mushrooms. Cook over medium heat, stirring frequently, or until onion is tender, 5 or 6 mins. If liquid begins to evaporate, add a bit more broth. Add carrot, tomatoes, tomato sauce, tomato paste, sugar, basil, thyme, salt, if desired, and pepper; stir to mix well. Add chicken breasts.
Cover and bring to a boil. Reduce heat and simmer 35 to 40 mins, stirring occasionally, until chicken is cooked through and flavors are well blended. Remove chicken. When cool enough to handle, cut into 1/2-inch strips and return to pot. Stir to mix well. Rewarm sauce when polenta is finished.
POLENTA: (NOTE; Tested and created for 900 watt microwave; adjust times to fit your microwave.) After sauce has cooked 20 mins, combine cornmeal, sugar, salt, if desired, water, milk, and onion in 2 1/2-qt microwave-safe casserole. Stir to mix well. Microwave, uncovered, on high 8 to 9 mins, stopping and stirring with wire whisk after 3 and 6 mins. After cooking, stir again with wire whisk until mixture is smooth. Cover with casserole lid and microwave an additional 6 to 7 mins on high. Remove from microwave and let stand an additional 3 to 4 mins. Serve individual portions of sauce over polenta.
NUTRITIONAL DATA (based on 5 servings): Per Serving: Calories 403 Fat (gm) 7.8 Sat. fat (gm) 1.9 Cholesterol (mg) 85 Sodium (mg) 691 Protein (gm) 38 Carbohydrate (gm) 46 % Calories from fat 17