Citrus Chicken with Tarragon and Mustard

Here is a quick and easy supper with the fresh taste of lemon, earthiness of tarragon and zing of mustard. Canola oil blends all of the flavours together beautifully.

Yield: 6 servings | Serving size: 1 chicken breast

Ingredients

• 1/4 cup all-purpose flour 60 mL
• 1/2 teaspoon lemon pepper 2 mL
• 1/2 teaspoon dry mustard 2 mL
• 6 boneless skinless chicken breasts (4 oz / 125 g each)
• 2 tablespoons canola oil, divided 30 mL
• 1/4 cup finely diced shallots 60 mL
• 2 tablespoons Dijon mustard 30 mL
• 1 teaspoon dried tarragon 5 mL
• 1/4 cup freshly squeezed lemon juice 60 mL (or 1 tablespoon/15 mL concentrated lemon juice + 2 tablespoons/30 mL water)
• 1 tablespoon honey 15 mL

Instructions

1. In shallow bowl, combine flour, lemon pepper and dry mustard.
2. Dip each chicken breast into flour mixture, shake to removed excess and set on clean plate.
3. In large skillet, heat 2 teaspoons (10 mL) canola oil over medium-high heat.
4. When canola oil is hot, add three chicken breasts and cook for 2 to 3 minutes or until lightly browned.
5. Turn over and cook additional 2-3 minutes until lightly browned.
6. Remove to clean plate.
7. Add remaining 1 teaspoon (5 mL) canola oil and repeat with remaining three chicken breasts.
8. To same saucepan, add 1 tablespoon (15 mL) canola oil and heat over medium heat.
9. Add shallots and cook 1-2 minutes until translucent; do not brown.
10. Add Dijon mustard, tarragon, lemon juice and honey and stir to combine.
11. Return all chicken breasts to saucepan, spooning sauce over chicken and cook for 4 to 6 minutes or until chicken has reached internal temperature of 170 degrees F (77 degrees C) on instant-read thermometer.

Nutrition

Per serving: Calories 200 Total Fat 7g Saturated Fat 1g Cholesterol 65mg Sodium 200mg Carbohydrates 10g Fibre 0g Protein 24g

Recipe and photo used with permission from: CanolaInfo