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Creamy Skillet International
Healthy Recipes Vol. 2

Tarragon Chicken Ingredients

Kim Knopp ● 8 boneless, skinless chicken thighs (2 pounds total raw weight [0.9 kg], about 4 oz
Clinical Dietitian [113 g] raw weight per thigh; can substitute small breasts as preferred)
Cleveland Clinic Akron General, retired ● 1-28 ounce (0.8 kg) can of lower sodium diced tomatoes (or substitute equal weight
USA of garden tomatoes, skins removed and tomatoes chopped)
● ½ cup (120 ml) lower sodium chicken broth (or homemade, defatted broth)
Suitable for both people living with overweight and obesity, and following bariatric surgery
● ½ cup (120 ml) Dijon mustard (measured, then set aside to add just prior to service)
● 4 medium-sized fresh carrots (about 12 oz [340 g] raw weight before trimming)
● 8 ounce (227 g) raw white mushrooms (can substitute Cremini mushrooms for a
stronger flavor)
● 1 small or ½ large yellow onion (about 4 oz [113 g])
● 2 large (or 4 small) individual garlic cloves
● 3 Tablespoons fresh tarragon, removed from plant stems (can substitute 2 teaspoons
dried tarragon or substitute parsley for the tarragon)

Additional information

Do Ahead Tips: Prepare and combine all ingredients (except the reserved mustard) on
the day before service or on the morning of service; cover and refrigerate until ready to
cook. This recipe is a meal in itself, and so needs no side dishes!
This recipe is easy to prepare, cooks quickly, and appeals to all senses of diners of multi-
ple ages with its colorful vegetables and deceptively rich sauce enhanced with aromatic
herbs. Along with the choice of chicken thighs, the sauce adds moistness to encourage
tolerance. The sauce’s added mustard also creates a creamy texture often missing in
recipes mindful of fat and calories. Chopped fresh herbs pique the appetite during prepa- Nutritional Facts
ration and cooking while the vegetables add visual appeal, texture, nutrients and fiber im- Per serving
portant for GI health and satiety. Children especially enjoy the vegetables as finger food! ● Calories: 183 kcal
This cooked meal retains its flavor, quality, and moistness well as a leftover. ● Total Protein: 23g
● Carbohydrate: 9.5 g
Preparation of which are naturally occurring

Servings: 8 (serving size of 3 oz cooked chicken thigh plus ½ cup cooked sauce with sugars: 0.6g
vegetables, or a smaller serving size as tolerated) ● Fat: 6g
● Iron: 1.9 mg
Time: 45 minutes ● Calcium: 56 mg
Cooking Time: 40 minutes ● Fibre: 2 g

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