5:2 Diet: Comfort Food that’s Low in Calories! Très Rapide French Tarragon Chicken

5:2 Diet: Comfort Food that's Low in Calories! Très Rapide French Tarragon Chicken

5:2 Diet: Comfort Food that’s Low in Calories! Très Rapide French Tarragon Chicken

5:2 Diet: Comfort Food that’s Low in Calories!

Très Rapide French Tarragon Chicken

French Tarragon

French Tarragon

Using the last of the French tarragon in my garden, I have lightened up a favourite recipe of mine, Très Rapide French Tarragon Chicken, the original buttery high calorie recipe can be found here Très Rapide French Summer Tarragon Chicken for Bastille Day! But, I have more than halved the calories for this delightfully easy and comforting dish, thus making it a VERY suitable recipe for my 5:2 diet fast days, which, I am still doing. With a weight loss of one stone over seven weeks now, and that includes the odd blip now and then, as I was travelling and attending press days and events, I am really pleased with how I feel, as well as the obvious weight loss of course. I have more energy and I’m sleeping much better;  also, whilst having a meal at a friend’s house recently, I also had lots of  compliments at just how “well” I looked……..so, although I was originally sceptical about the 5:2 diet, I am seeing (and feeling) real benefits now, and I am also eating much healthier. 

5:2 Diet: Comfort Food that's Low in Calories! Très Rapide French Tarragon Chicken

5:2 Diet: Comfort Food that’s Low in Calories! Très Rapide French Tarragon Chicken

One of the reasons I am eating healthier, (and I have always thought we ate very healthily at home, with lots of fruit and veg, and not many fried foods etc) is that on my two “fast days” (that’s the low calorie days that I have two days a week, with a maximum of 500 calories to consume in a day) I am developing recipes and cooking more creatively with seasonal ingredients to hand. So, instead of reaching for ready-to-eat diet meals in the supermarket, I am creating my own low calorie recipes at home, which means I have more control over salt and additives. This recipe to day is a perfect example; there was a very similar “French style” low-calorie meal for offer (in the freezer section) of my local supermarket, but it was loaded with salt and also had 100 calories more per portion! Then I remembered my summer stand-by recipe…..the one I make when I only have to cook for one, and when I want something tasty and comforting. I lightened up the original recipe by cutting back on the oil, omitting the butter, and using half fat crème fraîche, and less of it. 

5:2 Diet: Comfort Food that's Low in Calories! Très Rapide French Tarragon Chicken

5:2 Diet: Comfort Food that’s Low in Calories! Très Rapide French Tarragon Chicken

This makes a great main meal for a fast day on the 5:2 diet and has only 227 calories per serving, including a generous portion of steamed spinach…….it’s comforting for the cooler weather and fills you up for the rest of the day, if you eat it for lunch. On the day I ate the “lightened” version of this recipe, I had a small boiled egg in the morning with a small banana (54 calories + 80 calories = 134 calories) and then a bowl of my lovely Roast Tomato & Garlic Soup Recipe (70 Calories) with my milk allowance (51 calories), I had eaten well and only consumed 482 calories for the day! 

Roast Tomato and Garlic Soup for the 5:2 Diet and Weight Watchers

With apologies for the lack of a Mid-Week meal plan that I premised yesterday, but my daughter is visiting for a wee break and time is at a premium…….however, I have posted a few previous meal plan links below, so you may gather inspiration  from them, and I am also linking this post to Mrs M’s Meal Planning Monday post too…..that’s it for today, look out for more seasonal recipes later on this week, as well as some news on what I have been up to lately! Oh yes, as this recipe has herbs in it, I am also linking it up to my own Herbs on Saturday challenge too, where there is a wonderful prize up for grab, for the best recipe of the month – so, if you have cooked with herbs on any day throughout the month, do join  in here: October’s Herbs on Saturday – Win a copy of The Kitchen Herb Garden Cookbook. See you later, Karen

Herbs on Saturday

Low Fat Très Rapide French Tarragon Chicken

Serves 1
Prep time 5 minutes
Cook time 10 minutes
Total time 15 minutes
Meal type Lunch, Main Dish
Misc Serve Hot
Occasion Casual Party, Formal Party, Valentines day
By author Karen S Burns-Booth
A simple low-fat 5:2 Diet supper or luncheon recipe that can be whipped up in a trice! Organic chicken breasts that are diced and then sautéed with fresh tarragon and half-fat crème fraîche with just a hint of lemon juice! This can be made in less than 15 minutes from prep to plate, making it an ideal recipe for busy bees or couch potatoes! I love this served with spinach or a side salad. Do try to use fresh tarragon, I have not tried this with dried, but imagine that it will not be as zingy and fresh. (215 calories without the spinach or 227 calories WITH a portion of spinach)

Ingredients

  • Skinless Chicken Breast Fillet, 100g (154 calories)
  • Fry Light Olive Oil Spray, 4 sprays (4 calories)
  • 1 tablespoon Half Fat Creme Fraiche (47 calories)
  • juice of half a lemon (8 calories)
  • 1 tablespoon freshly chopped French tarragon (3 calories)
  • Spinach: Cooked, boiled, drained, with a litle nutmeg, 50g (To serve - 12 calories)

Note

A simple low-fat 5:2 Diet supper or luncheon recipe that can be whipped up in a trice! Organic chicken breasts that are diced and then sautéed with fresh tarragon and half-fat crème fraîche with just a hint of lemon juice! This can be made in less than 15 minutes from prep to plate, making it an ideal recipe for busy bees or couch potatoes! I love this served with spinach or a side salad. Do try to use fresh tarragon, I have not tried this with dried, but imagine that it will not be as zingy and fresh. (215 calories without the spinach or 227 calories WITH a portion of spinach)

Directions

Step 1 Cut your chicken breast into smallish pieces, I like to cut mine into fingers about 1/2" wide and 3" long -- you can also dice it into cubes if you wish.
Step 2 Heat a frying pan and spray the oil in, then add the chopped chicken pieces immediately and cook for 3 to 4 minutes until the chicken is sticky and a nice caramel colour; turn the chicken over and cook another 1 to 2 minutes.
Step 3 Add the crème fraîche, and allow to bubble for about 2 minutes; then add the tarragon and lemon juice and stir well. Season with salt and pepper to taste.
Step 4 Serve with fresh tarragon leaves scattered over the top and a portion of steamed or boiled spinach for a super healthy and satisfying meal

Meal Planning Links:

Mid-Week Meal Plan: Meat-Free Scotch Broth Recipe (5:2 Fast and Feast Diet)

Mid-Week Meal Plan: Meat-Free Scotch Broth Recipe for the 5:2 Fast and Feast Diet

Elderberries, Stormy Days and Meal Planning: Autumn Broth Recipe (5:2 Diet)

Elderberries, Stormy Days and Meal Planning: Autumn Broth for the 5:2 Diet Fast Days

Weekly Meal Plan and a New 5:2 Diet Recipe for Fast Days – Creamy Garlic Mushrooms on Toast (190 Calories)

Creamy Garlic Mushrooms on Toast (190 Calories)

A Weekly Meal Plan, A Taste of Autumn and Allotment Soup (100 calories) for the 5:2 Diet

Beetroot and Carrots

A New 5:2 Diet Fast Day Recipe – Greek Lunch Box Salad with Feta Cheese and Mint Dressing

Greek Lunch Box Salad with Feta Cheese and Mint Dressing

5:2 Diet – Fast Days & Feast Days, Weekly Meal Plan and a LOW CALORIE Breakfast Omelette Recipe

Cheese & Tomato Breakfast Omelette (170 calories)

5:2 Diet – Fast Days & Feast Days, Monday Meal Plan and a LOW CALORIE Salad Niçoise Recipe

Salad Niçoise

Herbs on Saturday ~ October Challenge: Win a copy of The Kitchen Herb Garden

Do you have a favourite recipe that can be lightened up for a diet meal?

Comments

    • says

      THANKS! I am sure a good quality dried tarragon would be lovely, or fresh basil or even my favourite herb lovage! Most herbs marry well with chicken, but basil might be a zingy fresh substitute! Karen :-)

  1. says

    Looks delicious, and I’ve never actually made Tarragon Chicken, despite having a particularly large and healthy tarragon plant in my garden! MUST make. Thanks, Louisa

  2. says

    This sounds delicious. I’m not following the 5:2 diet, I’m far too lazy that but I’m tempted to give this a go anyway as I always like to try and eat healthily when I can.

  3. says

    Hi Karen, these recipes all look wonderful, and I’m already looking forward to trying them out. I actually found this site as my Dad requested a collection of easy 5:2 Diet whole Day menus and recipes. I would quite happily buy him a book of recipes, but there doesn’t seem to be one. I think you have created some amazing looking recipes and laid them out so nicely, with lovely photos, that you could easily make yourself some extra pocketmoney trying to sell a book on them! If you do, please send me a link!
    Thanks, Ella from Switzerland :)

    • says

      Thanks Ella, stand by for more news about a book….I will let you know nearer the time! But in the meantime, please keep popping back, as I have lots of recipes here, as you know, and I am constantly adding new ones to my site each week too! Many thanks for your lovely comments, and hope to see you here often! Karen :-)

  4. Fiona Matters says

    This looks just wonderful. There is nothing better than fresh herbs. I do love chicken – but so many people massively overcook it at home because they’re so worried about food poisoning. Nothing worse than overcooked chicken!

  5. Lesley Adams.. says

    I couldn’t get hold of Tarragon fresh. So found Barts do Chopped Tarragon in sunflower oil. Very handy. X

  6. Deborah Callahan Poulin says

    I have recently been introduced to the 5/2 menu plans. I am ready to make healthy changes concerning food and my relationship with it. I have made a pledge to cleanse,exercise, and reduce my wine in take. During the next six weeks I hope to pamper myself with these exciting, colorful, and healthy menus. Our son graduates from Cornell University this May 26 th. I want to be healthy and happy on this very special occasion.
    Deborah C. Poulin
    Manchester, Maine 04351
    USA

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