Chicken Breast in a Tuna Sauce

9 Reviews
78% would make this recipe again

This recipe is ideal for a sophisticated yet healthy dinner, since it provides a main course served with a light broth.

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Preparation : 15 min Cooking : 25 min
380 calories/serving

Ingredients

1/2 onions, thinly sliced 100 g
1/2 shallots, thinly sliced 20 g
4 button (white) mushrooms, thinly sliced 55 g
1/2 carrots, coarsely diced 50 g
1/2 stalk celery, coarsely diced 35 g
1/2 tsp salt 2 g
1/8 tsp ground pepper 0.4 g
2 1/2 cups water 625 mL
1 chicken breasts, boneless, skinless 300 g
3 anchovy fillets 12 g
50 g tuna, canned
1 tsp Dijon mustard 5 g
1 tsp lemonjuice, freshly squeezed 1/4 lemon
5 drops Tabasco sauce 0.63 mL
2 tsp mayonnaise 9 g
1/4 cup extra virgin olive oil 65 mL
1/2 bunch arugula 80 g
1 tbsp chives, fresh 3 g
1 tsp capers 3 g

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Prepare the vegetables: Slice the onion, shallot and mushrooms; and coarsely dice carrot and celery. Put the vegetables in a large saucepan and add water. Bring to a boil, reduce heat to medium-low, then gently simmer 5 min, uncovered. Add the chicken breasts and cook until the broth returns to a boil, about 4 min. Boil for about 15 seconds, then remove the pan from the heat, cover, and let the breasts stand in the broth for 12 to 15 min. Pay attention not to overcook the chicken, to keep it juicy.
  2. Meanwhile, put the tuna and anchovies in a blender. Add the mustard, lemon juice, Tabasco and mayonnaise, then process for a few seconds. With the blender running, add the olive oil in a slow stream and process for a few seconds, or until it is well incorporated and a smooth sauce is obtained.
  3. Divide the arugula among the plates. Remove the chicken breasts from the broth with a slotted spoon. Cut each breast into crosswise slices, and arrange the slices on top of the arugula. Generously coat the chicken with the tuna sauce.
  4. Sprinkle the chicken with chives and capers, then serve.
  5. Reheat the broth, divide among bowls and serve with the chicken.

Observations

The chicken may be served at room temperature.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

380

Fat

25 g

39 %

Saturated 3.7 g
+ Trans 0 g

19 %

Cholesterol

70 mg

Sodium

550 mg

23 %

Carbohydrate

7 g

2 %

Fibre

2 g

6 %

Sugars

3 g

Net Carbs

5 g

Protein

30 g

Vitamin A

39 %

Vitamin C

11 %

Calcium

6 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Magnesium, Pantothenic Acid, Potassium
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Zinc
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

9 Reviews (9 with rating only) 78% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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