Go Back

High Protein Tarragon Chicken with Creamy Dijon Sauce

This is an easy high-protein chicken dinner with golden chicken breasts and a creamy Dijon sauce flavored with shallots and fresh tarragon.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Servings 4

Ingredients
  

For the Chicken

  • 1¾ lb boneless, skinless chicken breasts
  • ¾ tsp fine sea salt
  • ½ tsp freshly ground black pepper
  • 1 tbsp olive oil

For the Creamy Tarragon Sauce

  • 1 tbsp unsalted butter
  • 2 medium shallots, finely chopped (about ½ cup)
  • 2 garlic cloves, minced
  • ½ cup dry white wine
  • ¾ cup low-sodium chicken broth
  • 2 tsp Dijon mustard
  • 1 tsp cornstarch mixed with 1 tbsp cold water
  • ¾ cup plain 2% Greek yogurt
  • 2 tbsp finely chopped fresh tarragon
  • ½ tsp finely grated lemon zest
  • 1 –2 tsp fresh lemon juice, optional
  • Salt and black pepper, to taste

Instructions
 

  • Pound chicken breasts to an even ½-inch thickness, pat dry, and season with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook chicken for 4–5 minutes per side, or until golden and the thickest part reaches 165°F (74°C). Transfer to a plate.
  • Reduce heat to medium. Add butter and shallots and cook for 3–4 minutes until softened. Add garlic and cook for another 30 seconds.
  • Pour in wine and scrape up the browned bits from the skillet. Simmer for 3–4 minutes, until reduced by about half. Stir in chicken broth and Dijon and simmer for 2 minutes.
  • Stir the cornstarch mixture again, add it to the skillet, and cook for 1–2 minutes, until the sauce lightly coats a spoon.
  • Remove the skillet completely from the heat and let it cool for 2–3 minutes. Whisk Greek yogurt until smooth, then gradually whisk about ¼ cup warm sauce into the yogurt. Slowly stir the tempered yogurt back into the skillet.
  • Stir in tarragon, lemon zest, and any chicken juices. Add lemon juice, salt, and pepper to taste. Return chicken to the skillet and spoon the sauce over it, warming gently for 1–2 minutes without letting the sauce boil.

Notes

  • Fresh tarragon works best. If using dried, start with 2 teaspoons and add it with the broth.
  • Don't boil the sauce after adding Greek yogurt, or it may separate.
  • Pound the chicken evenly so it cooks at the same rate without drying out.
  • If the sauce becomes too thick, loosen it with warm chicken broth 1 tablespoon at a time.