QUICK FIX Chicken with orzo uses tarragon for extra flavor
By LINDA GASSENHEIMER
KNIGHT RIDDER NEWSPAPERS
Fresh herbs, poultry and a little vermouth are all you need for this simple French dish that is full of flavor.
My introduction delightfully came at a small French restaurant one evening. There was no printed menu and Tarragon Chicken was one of only two meals created from whatever the owner found in the open market that day. Fresh, sweet, young, French tarragon formed the base of her Tarragon Chicken. Try to use fresh tarragon for this dinner. It is sold in most supermarkets. If you do use dried tarragon, make sure the bottle is fresh and that the leaves are still green, not gray or brown.
Orzo are tiny, rice shaped pasta. Other small pasta can be substituted. Leave about 2 tablespoons of cooking liquid in the orzo when draining and mix the orzo with olive oil immediately. This will keep the orzo moist and flavorful without using a lot of oil.
This meal contains a total of 597 calories per serving with 20 percent of calories from fat.
HELPFUL HINTS:
If using dried tarragon chop with a little fresh parsley. The wet parsley will help to release the flavor of the dried tarragon.
Try cutting fresh herbs with a scissors rather than chopping with a knife. I find it easier and quicker.
COUNTDOWN
Place a pot of water for pasta on to boil first.
Prepare chicken
Finish pasta
TARRAGON CHICKEN
2 tablespoons flour
Salt and freshly ground black pepper
2 (6-ounce) boneless, skinless chicken breasts
2 teaspoons olive oil
1/4 medium onion slice (about 1/2 cup)
1/2 carrot sliced (about 1/2 cup)
2/3 cup dry vermouth
2/3 cup fat-free, low-salt chicken broth
1 tablespoon chopped fresh tarragon or 2 teaspoon dried
1 tablespoon heavy cream, optional
Season flour with a little salt and pepper. Remove fat from chicken and press both sides into flour. Shake off and excess flour. Heat the oil in a medium non-stick skillet and brown chicken on both sides, about 4 to 5 minutes. Remove to plate and cover with foil to keep warm. Lower heat, add onion and carrot and cook until they shrivel, about 5 minutes. Add vermouth and raise heat. Reduce by half, about 1 minute. Add chicken broth and reduce again by half. Add salt and pepper to taste. Return chicken to pan to finish cooking about 3 to 4 minutes. Sprinkle tarragon into sauce and cook a few seconds to warm. Add cream. Serve chicken over orzo and spoon vegetables and sauce on top.
Makes 2 servings.
Per serving: 407calories (22 percent from fat), 10 g fat, 109 mg cholesterol, 43 g protein, 14 g carbohydrates, 1.7 g fiber, 112 mg sodium.
ORZO WITH CHIVES
1/2 cup orzo
1 teaspoon olive oil
2 tablespoons freshly chopped chives
Salt and freshly ground black pepper
Bring 3 to 4 quarts of water to a boil. Add orzo and boil 8 to 9 minutes after the water returns to a boil. Drain, leaving about 2 tablespoons of cooking liquid, and mix with olive oil. Toss with chives and add salt and pepper to taste.
Makes 2 servings.
Per serving: 190 calories (13 percent from fat), 3 g fat, no cholesterol, 3 g protein, 37 g carbohydrates, 0.6 g fiber, 2 mg sodium.