Printer friendly version
return to recipes

15-Minute Sautéed Chicken Breasts with Mustard and Tarragon

Try this quick-and-easy recipe that combines the great tastes of chicken, Dijon mustard and tarragon to your Healthiest Way of Eating. Fresh herbs are a great way to enhance the taste of your meals and enjoy extra health-promoting nutrients as well.

Prep and Cook Time: 15 minutes Ingredients: 1 medium onion cut in half and sliced medium thick 5 medium cloves garlic, pressed 2 boneless, skinless chicken breasts, cut into 1-inch pieces 3 TBS Dijon mustard 1 TBS + ½ cup chicken broth 2 tsp honey 1 TBS chopped fresh tarragon (or 1 tsp dried tarragon) 2 TBS chopped fresh parsley (or 2 tsp dried parsley) salt and white pepper to taste

Directions:

1. Slice onion and press garlic and let sit for 5-10 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sautè onion in broth over medium heat for 2 minutes.
3. While onions are sautéing, cut chicken into pieces. Add chicken pieces and continue to sauté for another 3 minutes, stirring frequently to seal chicken on all sides. Add garlic and continue to sauté for another minute.
4. Add mustard, ½ cup broth, and honey. Mix thoroughly and simmer uncovered for about 7-8 minutes on medium-high heat stirring occasionally to cook chicken evenly. This will also reduce sauce.
5. While chicken is cooking, chop herbs and add at end with salt and pepper to taste.

   Serves 4 Serving Suggestion: Serve with

   • Mediterranean Swiss Chard

Healthy Cooking Tips:

The key to success with this recipe is the timing. You want to reduce the sauce to a consistency of cream. If it's too thin, the flavor will be weak while if it's too thick, there won't be enough sauce. By cutting the chicken into 1 inch pieces you should be able to reduce the sauce perfectly without overcooking the chicken. If you choose to cut the chicken into bigger pieces, increase the amount of sauce ingredients to give the chicken time to cook longer without the sauce drying out. If you use dried herbs, add them in the step where you're adding the mustard, broth, and honey.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Sautéed Chicken Breasts with Mustard and Tarragon is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Sauteed Chicken Breasts with Mustard, Tarragon 1.00 serving 169.99 grams 172.87 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.33 g 103.1 10.7 excellent vitamin B3 (niacin) 13.55 mg 67.8 7.1 very good protein 28.71 g 57.4 6.0 very good vitamin B6 (pyridoxine) 0.74 mg 37.0 3.9 very good selenium 21.73 mcg 31.0 3.2 good phosphorus 274.31 mg 27.4 2.9 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Sautéed Chicken Breasts with Mustard and Tarragon

Send this page to a friend...