Chicken Tarragon with Brown Rice Pilaf & Kale, Roasted Corn & Red Peppers

Chicken Tarragon with Brown Rice Pilaf & Kale, Roasted Corn & Red Peppers

This cooking class was unbelievable and the final results delicious. Poaching chicken, though, was more difficult than I ever imagined. It is for a special occasion or for when you want to practice a new technique.

The nutrition info is broken down by each recipe and tallied at the end, as if you were eating it as a whole meal.

Overall, it is high potassium when eaten altogether. If you have trouble with high potassium foods, then I would leave out the kale.

Enjoy. #ChangeYourBuds

Meal Ingredients:

1 ea. whole chicken breast, boneless, skinless, approx. 10 oz.
2 tablespoons unsalted butter, divided
Salt and white pepper, to taste
1 ounce white wine
1 cup chicken stock
1 each bay leaf
Pinch of thyme
1 teaspoon of fresh tarragon
1 tablespoon flour
1 ounce of heavy cream
As needed fresh tarragon sprigs, for garnish


1. Trim any rib meat and fat from the breast. Cut the breast into two pieces, removing the strip of cartilage that joins the halves.
2. Select a pan that will just hold the breasts when they are placed close together. Rub the pan with approx. 1 T. butter.
3. Season the chicken breast with salt and white pepper and place in the buttered pan, presentation side up.
4. Add the wine, stock, bay leaf, thyme, and fresh tarragon.
5. Cut and butter a piece of parchment paper and cover the chicken breasts.
6. Bring the liquid to a simmer and reduce the temperature to poach the chicken.
7. Make a blond roux with 1 T. of butter and the flour, set aside cool.
8. When the breast is done, remove from the liquid. Thicken the liquid with the roux. Add the cream. Simmer and reduce to the desired consistency.
9. Strain the sauce through cheesecloth and adjust the seasonings.
10. Serve each half breast napped with the sauce; garnish each portion with a sprig of fresh tarragon

Nutrition Profile:

Yield: 2 servings
Serving Size: 1 serving
Calories (kcal) 302.60
Protein (g) 28.68
Carbohydrates (g) 3.97
Total Dietary Fiber (g) 0.15
Total Sugars (g) 0.90
Added Sugar (g) 0
Fat (g) 19.40
Saturated Fat (g) 11.30
Cholesterol (mg) 145.20
Calcium (mg) 19.40
Magnesium (mg) 28.74
Phosphorus (mg) 216.82
Potassium (mg) 310.06
Sodium (mg) 115.42 Low Sodium

Brown Rice Pilaf

½ cup brown rice
1 cup chicken stock, unsalted
1 tsp. butter, unsalted
1 tsp. olive oil
½ tsp. preserved lemon, brunoise
1 Tbsp onion, small dice
½ Tbsp carrot, small dice
½ Tbsp celery, small dice
½ bay leaf
Salt and pepper, to taste


1. Heat the butter and olive oil together. In a separate pan, boil chicken stock.
2. Add onion and bay leaf, sauté until tender.
3. Add preserved lemon.
4. Add rice and stir to coat it completely. Do not let rice brown.
5. Add boiling chicken stock.
6. Cover the pot until rice is fluffy and tender (approx. 30 min).
7. Fluff with a fork, remove bay leaf.

Nutrition Profile

Yield: 2 servings
Serving Size: 1 serving
Calories (kcal) 249.78
Protein (g) 6.88
Carbohydrates (g) 40.89
Total Dietary Fiber (g)2.68
Total Sugars (g) 0.89
Added Sugar (g) 0
Fat (g) 6.46
Saturated Fat (g) 2.16
Cholesterol (mg) 5.09
Calcium (mg) 8.39
Magnesium (mg) 61.88
Phosphorus (mg) 163.33
Potassium (mg) 159.65 Low Potassium
Sodium (mg) 74.43 Low Sodium

Organic Kale, Sweet Corn, and Red Peppers

1 1/2 tablespoons olive oil
2 bunches of kale, cleaned and roughly chopped, dried
1 cob of corn, kernels removed
½ red pepper, julienne
½ shallot, thinly sliced
½ garlic clove, minced
Salt and pepper to taste
¼ cup water


1. Heat oil in a sauté pan
2. Briefly sauté garlic, shallot, and red pepper (medium heat)
3. Add corn and briefly sauté
4. Toss in kale and water, cover, and wilt briefly for 2-3 minutes
5. Remove cover and keep on heat until all water is evaporated
6. Season with salt and pepper to taste and serve immediately

Nutrition Profile

Yield: 2 servings
Serving Size: 1 serving
Calories (kcal) 136.50
Protein (g) 1.90
Carbohydrates (g) 10.60
Total Dietary Fiber (g) 1.86
Total Sugars (g) 2.60
Added Sugar (g) 0
Fat (g) 10.54
Saturated Fat (g) 1.45
Cholesterol (mg) 0
Calcium (mg) 23.86
Magnesium (mg) 19.11
Phosphorus (mg) 47.22 Low Phosphorus
Potassium (mg) 209.90
Sodium (mg) 7.80 Low Sodium

Whole meal nutrition info:

Yield: 2 servings
Serving Size: 1 serving
Calories (kcal) 688.88
Protein (g) 37.45
Carbohydrates (g) 55.46
Total Dietary Fiber (g) 4.69
Total Sugars (g) 4.39
Added Sugar (g) 0
Fat (g) 36.40
Saturated Fat (g) 14.90
Cholesterol (mg) 150.29
Calcium (mg) 51.65
Magnesium (mg) 109.73
Phosphorus (mg) 427.37
Potassium (mg) 679.62 High Potassium
Sodium (mg) 197.64

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