Herbs give your recipes a fresh, fragrant flavour
Fresh herbs give a fragrant flavor to chicken. With the help of a food processor and microwave oven, this dinner takes only minutes to make.
Fresh herbs and mushrooms are chopped in the food processor, while the side dish of green beans and potatoes are cooked in the microwave. It’s fast, easy and there’s no pot to wash for the side dish.
Fresh tarragon has an anise or licorice flavor. If you prefer, use herbs such as basil, cilantro or dill instead. Trimmed green beans can be found in the produce section of the market. If you’re in a hurry, the extra cost is worth the time saved.
HELPFUL HINTS
Fred Tasker’s wine suggestion: This herbal dish would go nicely with an herbal sauvignon blanc.
Substitutions: Any type of waxy potatoes, such as gold or yellow, can be used. Dried tarragon can be used instead of fresh. Use 2 teaspoons.
To buy: 2 (6-ounce) boneless, skinless chicken breasts; 1 bunch parsley; fresh or dried tarragon; 1 package button mushrooms; 3/4 pound red potatoes; 1 package trimmed green beans.
Staples: olive oil, minced garlic, salt, black peppercorns.
Nutrition: This meal contains 480 calories per serving with 35 percent of calories from fat.
Linda Gassenheimer is the author of 14 cookbooks including “The Flavors of the Florida Keys” and “Mix ‘n Match Meals in Minutes for People with Diabetes.” Visit DinnerInMinutes.com.
Fresh Herbed Chicken
3 teaspoons olive oil (divided for use)
2 (6-ounce) boneless, skinless chicken breasts
2 tablespoons fresh tarragon
1/2 cup fresh parsley
3 medium button mushrooms (about 1/2 cup chopped)
1 teaspoon minced garlic
Salt and freshly ground pepper
Heat 1 teaspoon olive oil in a nonstick skillet over medium-high heat. Add the chicken and brown 2 minutes. Turn over and brown 2 minutes. Lower heat to medium, cover with a lid and cook 5 minutes. A meat thermometer should read 165 degrees.
In a food processor or by hand, coarsely chop tarragon, parsley and mushrooms together. Remove chicken from skillet to 2 dinner plates. Add the remaining 2 teaspoons olive oil to the skillet along with the chopped herbs and garlic. Toss to warm through, about 1 minute. Spoon over chicken. Makes 2 servings.
Nutrition information (per serving): 266 calories (38 percent from fat), 11.4 g fat (1.9 g saturated, 6.3 g monounsaturated), 108 mg cholesterol, 37.4 g protein, 2.9 g carbohydrates, 0.8 g fiber, 209 mg sodium.
Red Potatoes and Green Beans
3/4 pound red potatoes
1/2 pound green beans, trimmed
2 teaspoons olive oil
Salt and freshly ground pepper
Wash (do not peel) and thinly slice potatoes. Cut the slices in half if they are large. Place in a microwave-safe bowl. Cut the green beans in half and add to the bowl. Cover with a plate or plastic wrap, and microwave on high 5 minutes. Remove from microwave and place on dinner plates. Drizzle with olive oil, and add salt and pepper to taste. Makes 2 servings.
Nutrition information (per serving): 213 calories (30 percent from fat), 7.1 g fat (1 g saturated, 5 g monounsaturated), no cholesterol, 5.2 g protein, 34.9 g carbohydrates, 6.6 g fiber, 17 mg sodium.
Bill & Sheila’s A-Z of herbs
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