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

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

Posted at 15:15h in Entrées by
0 Likes

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

Chicken Tarragon

The Cooking Doc®
Print Recipe Pin Recipe
Course Main Course
Servings 2
Calories 302.6 kcal

Ingredients
  
1x2x3x

  • 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

Instructions
 

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

Nutrition

Serving: 4Oz CookedCalories: 302.6kcalCarbohydrates: 3.97gProtein: 28.68gFat: 19.4gSaturated Fat: 11.3gCholesterol: 145.2mgSodium: 115.42mgPotassium: 310.06mgFiber: 0.15gSugar: 0.9gCalcium: 19.4mgMagnesium: 28.74mgPhosphorus: 216.82mg
Tried this recipe?Let us know how it was!

Brown Rice Pilaf

The Cooking Doc®
Print Recipe Pin Recipe
Servings 2
Calories 249.78 kcal

Ingredients
  
1x2x3x

  • 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

Instructions
 

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

Notes

For a lower carbohydrate and more diabetic friendly version, eat only 1/2 cup portion

Nutrition

Serving: 1Cup CookedCalories: 249.78kcalCarbohydrates: 40.89gProtein: 6.88gFat: 6.46gSaturated Fat: 2.16gCholesterol: 5.09mgSodium: 74.43mgPotassium: 159.65mgFiber: 2.68gSugar: 0.89gCalcium: 8.39mgMagnesium: 61.88mgPhosphorus: 163.33mg
Tried this recipe?Let us know how it was!

Kale, Roasted Corn & Red Peppers

The Cooking Doc®
Print Recipe Pin Recipe
Course Side Dish
Servings 2
Calories 136.5 kcal

Ingredients
  
1x2x3x

  • 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

Instructions
 

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

Notes

For a lower potassium modification, only eat 1/4 cup

Nutrition

Serving: 3CupsCalories: 136.5kcalCarbohydrates: 10.6gProtein: 1.9gFat: 10.54gSaturated Fat: 1.45gSodium: 7.8mgPotassium: 209.9mgFiber: 1.86gSugar: 2.6gCalcium: 23.86mgMagnesium: 19.11mgPhosphorus: 47.22mg
Tried this recipe?Let us know how it was!
No Comments

Post A Comment