Chicken Breast in a Tuna Sauce

Chicken Breast in a Tuna Sauce

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

3 servings
Preparation 15 min
Cooking 25 min

380 calories per 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 mL
1 tsp lemonjuice, freshly squeezed   1/4 lemon
5 drops Tabasco sauce   0.63 mL
2 tsp mayonnaise   10 mL
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.

Remarks

The chicken may be served at room temperature.

Nutrition Facts Table

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

25 g

39 %

Saturated 3.5 g
+ Trans 0 g

19 %

Cholesterol

65 mg

Sodium

550 mg

23 %

Carbohydrate

7 g

2 %

Fibre

2 g

6 %

Sugars

3 g

Protein

30 g

Vitamin A

40 %

Vitamin C

10 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Poultry | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium | Poach | Italian

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