French · Dinner
Grilled Chicken with Tarragon (High-Protein)
Pan-seared chicken breast finished with a white wine tarragon cream sauce, served with cannellini beans and a soft-boiled egg. Fresh tarragon, shallot, and cream build classic French bistro flavour while beans and egg deliver over 50g of protein and 8g of fibre per serving.
$7
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
612Calories
63.4gProtein
28.9gFat
21.8gCarbs
2.4gSugar
6.9gFiber
1215mgSodium
436mgChol
13.6gSat Fat
1180mgPotassium
150mgCalcium
4.8mgIron
1.3mcgVitamin B12
4mgVitamin C
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Season the chicken breast with salt and black pepper on both sides; finely chop the shallot and roughly chop the tarragon.
2
Sear
Heat olive oil in a heavy skillet over medium-high heat; pan-sear the chicken 5–6 minutes per side until golden and thickest point reaches 165°F.
3
Sweat
Lower heat to medium, melt butter, and sweat the shallot 2 minutes until softened and translucent.
4
Deglaze
Pour in white wine, scrape up browned bits, and simmer 2 minutes until reduced by half.
5
Finish
Stir in chicken stock, simmer 3–4 minutes until slightly thickened, then stir in cream, tarragon, and lemon juice off the heat; warm cannellini beans 2 minutes in the sauce, return chicken to skillet, and rest 5 minutes before plating.
6
Plate
Slice the chicken, arrange over beans and sauce, top with halved soft-boiled egg, and scatter with tarragon leaves.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken breast, butterflied to an even thickness
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp butter
- 22 small shallot
- 1/2 cup120ml dry white wine
- 2/3 cup160ml chicken stock
- 4 tbsp60ml heavy cream
- 4 tbsp4 tbsp fresh tarragon leaves, plus extra to finish
- 5.2 oz75g, about half a 15 oz can, drained cannellini beans
- 22 eggs, soft-boiled and halved
- 2 tsp2 tsp lemon juice
