Pan sauté Tarragon Chicken with Spinach dip

Khatiza Kassam
10 July 2017

Cuisine

Diet Type:Main course
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  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje
  • Tarragon Chicken with Spinach dip
    Tarragon Chicken with Spinach dip Shahzadi Devje

Healthy Hints

While the spinach offers some powerful nutrients, try not to overcook the leaves to ensure they retain as much nutrition as possible! Add in some colourful red and yellow peppers for some crunch and added nutrition. This pairs perfectly alongside protein-rich quinoa or why not make a wrap! 
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Ingredients

  • 20 mins
    Preparation
    15 mins
    Cooking Time
    Serves
    2
    Medium

Ingredients

230 g chicken breast (or chicken tenderloin), boneless and skinless

1 tsp rapeseed (canola) oil

1 tsp garlic paste

1 tsp lemon juice

1 tsp dried tarragon

½ tsp salt

6 spritz oil spray, 1 second per spritz

30 g baby spinach

75 g fat free natural yoghurt

1 tbsp light mayonnaise

¼ tsp black pepper

What does this chart mean?

Serving Weight 130 g
  • Calories231kcal
  • Protein27.0g
  • Fat11.0g
  • Saturated fat1.3g
  • Carbohydrate5.5g
  • Sugars (Total)3.0g
  • Fibre0.6g
  • Salt2.0g

Directions

  1. Cut the chicken breasts into several strips. If you use chicken tenderloins, you can skip this step.
  2. Make the marinade by mixing the oil, garlic, lemon juice, tarragon and salt in a zip lock bag.
  3. Add in the chicken strips and gently toss to coat well. Refrigerate for 15 minutes.
  4. While the chicken is marinating, make the dip. Place the spinanch in a large microwave proof bowl and microwave the spinach for approximately 1½ minutes. The spinach should be tender and not crunchy or bitter when cooked. The exact time will depend on your microwave. Allow the spinach to cool.
  5. Cut the cooked spinach into small pieces and add to a small bowl. Add the yoghurt, mayonnaise, and black pepper. Stir well.
  6. Heat a large pan over a medium heat and spritz the oil spray 6 times. Add the chicken strips.
  7. Cook for 10-12 minutes, turning frequently to allow the chicken to brown on all sides. Ensure that the chicken is cooked through and that any juices are clear.
  8. Serve the warm tarragon chicken strips with the spinach dip.
     
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