Page 120 - IFSO Cookbook 2022 con cover

Creamy Skillet Tarragon Chicken International
Healthy Recipes Vol. 2

Cooking Instructions Nutritional Analysis

● Measure the mustard, and transfer it to a small mixing bowl. Cover and refrigerate Source: FoodData Central (usda.gov)
overnight or set aside to add just before service.
● Set aside a large mixing bowl for preparation. All ingredients except the mustard will
be mixed into this one bowl. total total total carbohy-
drate
● Open the can of diced tomatoes, and empty contents into the mixing bowl. weight pro- carbo- from fat iron cal- fibre
● Add the low sodium chicken broth to the diced tomatoes and mix well by hand. Ingredient used in kcals tein hydrate added (g) (mg) cium (g)
recipe
(mg)
● Trim excess fat from chicken thighs, and inspect to be certain pieces are free of any (g) (g) (g) sugar
(g)
bone. Add trimmed thighs to mixing bowl.
● Scrub and peel the carrots, then remove the ends. Slice each carrot lengthwise into 8 chicken thighs,
680
halves, then slice each piece in half lengthwise again so that each carrot is quartered boneless and skinless cooked,
lengthwise. Cut each quartered carrot piece into 1 ½” lengths [4 cm]. Add these cut (about 24 ounces 907 1013 162 0 0 40 6.4 82 0
carrot pieces to the mixing bowl. cooked, 32 ounces raw
● Scrub each mushroom and trim off mushroom ends. Cut each into halves (or instead raw)
into quarters if the mushroom is large), and add the prepared pieces to the mixing 1-28 ounce canned
bowl. diced, lower sodium 794 129 6 26 0 0 3.9 129 6
● Remove the onion’s tough outer peel and discard it. Slice the onion into ¼” width tomatoes
slices, and then cut each slice in half lengthwise. Separate the cut pieces while adding
them to the mixing bowl. 1/2 cup lower sodium 113 5 0 1 1 0 0 0 0
● Remove tough, outer skin of each garlic clove (hint: heat cloves for 5 seconds in the chicken broth
microwave to make the peel easy to remove). Finely mince the garlic and add it to the
mixing bowl. 1/2 cup Dijon Mustard 120 8 0 2 0.2 0 0 0 0
● Finely chop the tarragon and add to the mixing bowl. 4 medium fresh car-
● Stir together all of the mixing bowl’s ingredients to combine well. Cover and refriger- rots, (9 ounce cooked 255 100 2 20 0 1 1.1 84 3
ate, allowing the mixture to marinate overnight or at least 2 hours before cooking (not weight)
absolutely necessary if short of time).
● To cook, select a large nonstick skillet with a lid, or spray a large skillet with non-stick 8 ounces raw 227
spray, or simply lightly coat a skillet’s cooking surface with oil. Transfer marinated in- mushrooms (about raw, 85 70 6 9 0 1 0.5 11 1
3 ounces cooked
gredients into skillet, and press down onto the thighs to be sure they are covered with weight) cooked
sauce and vegetables.
● Cover and bring the mixture to a boil on medium-high heat. Reduce heat to low, stir fresh onion (about 2 57 36 1 6 0 0 0.2 23 1
occasionally, and simmer gently until a chicken internal cooking temperature of 165ºF ounce cooked weight)
(74ºC) is reached and the carrots are á la dente, about 40 minutes. Turn off the stove
burner and remove the lid. 2 large garlic cloves 14 7 0.5 2 0 0 0 0 0
● Remove about ½ cup (120 ml) of the cooked liquid, and temper the mustard by slowly (about 1/2 ounce)
whisking the hot liquid into it, stirring until the texture is smooth and creamy. Slowly 3 Tablespoons fresh
stir the blended mustard/cooked sauce mixture into the remaining cooked chicken and tarragon (about 1/2 14 9 0.7 1 0 0 0 0 0
sauce in the skillet until all is combined well. ounce)
● Serve part of or a whole cooked thigh plus cooked sauce with vegetables on a small
plate or in a small bowl, or serve over whole grain rice, spaghetti squash, quinoa, or Total 1377 178 67 1.2 42 12 329 11
cauliflower rice (kids love it over mashed potatoes!) to absorb some of the sauce.
Garnish with fresh tarragon or parsley sprig as desired.

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