Lighten Up – Chicken Fricassee
Adapted from Eatingwell.com
Mmmmmm. . . butter
Mmmmmm. . . cream
Mmmmmm. . . sugar
Admit it. These ingredients, among other similar indulgences result in the most delectable, incredible and just down right perfect recipes! The caveat . . . they aren’t always the healthiest — actually are they ever? Now I am NOT going to stop making (and eating) Lasagna, Lemon Cream Pasta, Salted Caramel Bars, Lemon Coffee Cake, etc., however I can mix it up a bit so at least one day a week I will “Lighten Up.” My goal is to keep main dishes under 400 calories and desserts and snacks under 200 calories and only offer recipes that are truly delicious, do not taste “light” and most importantly are not bland!!! Today is my first “Lighten Up” post! Just a couple of substitutions (light sour cream in place of heavy cream and chicken broth in the place of wine) significantly decreased the calories and fat without sacrificing taste. This recipe was extremely easy and satisfying and you could fool anyone because it certainly does not taste “light.” The sour cream, tarragon and mustard really stand out and make it interesting. I even sneaked a 1/2 cup of brown rice (another healthy alternative) on the plate and my husband didn’t even notice!!! He just commented how delicious everything was. Now of course . . I’m busted.
- 4 skinless bone-in chicken breasts (you can use any pieces)
- 2 tablespoons all-purpose flour
- 1 tablespoon olive oil
- 5 large shallots – finely chopped – about 1 cup
- 2 1/2 cups chicken broth
- 1 medium carrot – peeled and thinly sliced
- 1 pound button mushrooms – cleaned and quartered
- 4 springs of fresh tarragon plus 4 teaspoons chopped (or 1 1/2 teaspoons dried)
- 2 tablespoons cornstarch mixed with 2 tablespoons water
- 1/4 cup light sour cream
- 2 teaspoons Dijon mustard
- salt and pepper
Season chicken with salt and pepper. Dredge in flour, shaking off excess.
Prepare carrots, shallots and mushrooms and set aside.
Heat oil in large deep skillet. Add chicken and cook until browned, about 5-7 minutes per side.
Transfer to plate.
Add shallots to pan, cook, stirring until fragrant – about 30 seconds.
Add 1/2 cup chicken broth and scrape up any browned bits. Simmer until reduced slightly – about 3 minutes.
Add remaining broth and bring to simmer.
Return chicken to the pan and add carrots, mushrooms and tarragon springs (or all dried tarragon, if using dried). Reduced heat to low.
Cover and simmer gently for about 20 minutes, or until chicken is no longer pink.
Transfer chicken to a plate and cover with foil to keep warm. Discard tarragon springs (if using). Increase heat to medium high.
Simmer for 2-3 minutes and add cornstarch mixture, stirring until slight thickened – about 2- 4 minutes. Whisk in sour cream, mustard and chopped tarragon if using fresh.
Whisk until well combined.
Place chicken on plate and spoon sauce on top. I served over brown rice. Serve immediately.
Serves four – 375 calories per serving including 1/2 cup brown rice.