Steamed Chicken Breasts and Vegetables
|Whole chicken breasts||36 Ounce, split and boned (3 In Number, 12 Ounce Each)|
|Dried tarragon leaves||1 Teaspoon, crushed|
|Cold water||1 Cup (16 tbs)|
|Carrots||2 Large, pared and sliced on diagonal|
|New potatoes||6 , washed and unpeeled, sliced 1/2 inch thick|
|Zucchini||3 , unpeeled and sliced on diagonal|
|Bay leaf||1 , crumbled|
|Parsley||2 Tablespoon, chopped|
1 Under cold running water, rinse the chicken breasts thoroughly and dry well.
2 On a waxed paper, mix salt and tarragon and using 1/4 teaspoon of tarragon mixture on each breast half, sprinkle chicken breast halves on both sides,
3 Reserve rest of mixture for later use.
4 In the bottom of a 12-inch skillet, pour 1 cup cold water.
5 Place a 10-inch wire rack on the bottom of the skillet.
6 On the rack, arrange chicken breasts skin side up.
7 Layer with carrots, potatoes, zucchini and bay leaf in that order and sprinkle the remaining tarragon mixture on top.
8 Bring to a boil over medium heat.
9 Reduce the heat and steam covered for about 35 to 40 minutes or until chicken and vegetables are tender.Remove from the heat.
10 Boil the remaining liquid over medium heat until just 1/2 cup is remaining.
11 On a platter arrange the chicken breasts and vegetables and pour the liquid on top.
12 Sprinkle with parsley and serve.
Calories 284 Calories from Fat 22
% Daily Value*
Total Fat 2 g3.8%
Saturated Fat 0.63 g3.2%
Trans Fat 0 g
Cholesterol 98.7 mg32.9%
Sodium 859.3 mg35.8%
Total Carbohydrates 21 g6.9%
Dietary Fiber 4.2 g17%
Sugars 2.9 g
Protein 42 g84.3%
Vitamin A 94.3% Vitamin C 62.7%
Calcium 8.3% Iron 12.8%
*Based on a 2000 Calorie diet