Rosemary Chicken with Tarragon Sauce

Rosemary Chicken with Tarragon Sauce

This Rosemary Chicken with Tarragon sauce is a French inspired dish that is very tasty and quick and easy to prepare.

CAL P/SERVE
533
kJ P/SERVE
2230
FAT P/SERVE
14.8g
CARBS P/SERVE
35.8g
PROTEIN P/SERVE
60g
SUGAR P/SERVE
25.1g
SODIUM P/SERVE
274g
FAT
%
2.4%
ENERGY RDI%
25.6%

In fact, it only takes around 30 minutes to cook, so makes a great mid-week dinner recipe.

Ingredients

  • 2 small chicken breasts
  • 120g pumpkin cubed
  • 1 cup peas and corn
  • Drizzle of olive oil
  • Sprinkle of dried rosemary

Sauce:

  • 1 clove garlic
  • ½ onion, sliced
  • ¾ cup chicken stock
  • 1 cup light and creamy evaporative milk
  • 1 tsp. cornflour
  • 1 lemon, freshly squeezed
  • 1-2 tbsp. fresh tarragon leaves, chopped
  • 1 tbsp. butter
  • S&P to taste

Method

  1. Preheat your oven to 180C.
  2. Cut your pumpkin into bite sized cubes, place in a bowl, drizzle a little olive oil and sprinkle of rosemary.  Place on a baking tray lined with baking paper and bake around 20 minutes in oven or until cooked.
  3. Meanwhile roll out a sheet of baking paper, season with S&P and a sprinkle of rosemary, place chicken on top, again season the top with S&P and another sprinkle of rosemary.  Place another sheet on top of the chicken and with a mallet or rolling pin hit the chicken until it is all the same thickness. When you are happy with the size, take off top sheet of paper and spray with a little cooking spray.
  4. Heat a griddle pan or non-stick frypan with a little spray of cooking spray and place the chicken oiled side down first.  Cook chicken for appro 4 minutes and turn over and cook a further 4-5 minutes. Cooking time depends on thickness of chicken; it is cooked when firm to touch. When cooked take off, place on a plate, cover with foil and rest for 5 mins.
  5. Place peas and corn in a bowl covered with water and microwave for 5 mins.  Drain when ready to plate up.
  6. Meanwhile the chicken is cooking, in a small non-stick frypan sauté onion on med heat – approx 5 minutes.  Add garlic and butter, cook 1 minute, and then heated stock.  Simmer for 3 minutes. Add milk, tarragon leaves, season with S&P and simmer on low heat for a couple of minutes.  After 5 mins, add lemon juice, and cornflour mixture, simmer a further minute until sauce has slightly thickened.
  7. Take out your pumpkin from oven, place on plates, drain peas and corn and also place on plate.  Take out chicken from resting and place on top of pumpkin.
  8. Pour sauce on chicken and serve immediately.

Nutrition Table

Servings: 2 Serving size:605g
Average Serve Average 100g
Energy 2230 kJ 369 kJ
  533 Cal 88 Cal
Protein 60 g 9.9 g
Fat, total 14.8 g 2.4 g
- Saturated 7 g 1.2 g
Carbohydrate 35.8 g 5.9 g
- Sugars 25.1 g 4.2 g
Sodium 274 mg 45 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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