Chicken · ALWAYS FREE
Mustard-tarragon chicken & green beans
Golden chicken cutlets with a tangy mustard pan sauce and a generous side of tender green beans.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Bring a large pot of water to a boil. Gently pound the 4 chicken cutlets to an even thickness of about 1.5 cm. Pat dry and season with 0.0705 oz salt and the pepper. Keep raw-chicken equipment separate from ready-to-eat food.
- Heat 0.353 oz oil in a wide skillet over medium-high heat. Cook 2 chicken cutlets for about 5–7 minutes per side, until a thermometer in each thickest part reads 165°F (74°C). Transfer to a clean plate and repeat with another 0.353 oz oil and the remaining 2 cutlets. Lower the heat if the browned bits start to darken.
- While the chicken cooks, boil the green beans for 6–8 minutes, until tender with a slight bite. Drain well; return to the warm pot and toss with the remaining 0.353 oz oil and 0.0353 oz salt.
- Add the measured 5.29 oz water and mustard to the chicken skillet. Scrape up browned bits, then simmer for 3–4 minutes until lightly reduced. Stir in lemon juice and tarragon. Return the cooked chicken and its juices for 1 minute, spooning the sauce over it.
- Serve 1 cutlet per person. Weigh and divide the cooked beans into 4 equal portions, then divide all sauce and juices evenly. Refrigerate leftovers promptly in shallow containers at 40°F (4°C) or colder, within 2 hours, or within 1 hour when the room is above 90°F (32°C). Use within 3–4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 338 kcal
- Protein
- 42.2 g
- Total carbohydrate
- 14.9 g
- Total fat
- 12.6 g
- Total sugars
- 6.7 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking/fermentation nutrient-retention factors are applied. Unless a discard/absorption blocker is listed, all measured pan fats and sauces are assumed consumed. Actual amounts left in pans, on utensils or during cooking can reduce intake. Optional additions are excluded when noted. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are omitted because retention, brands, rinsing and missing source rows make them less reliable here. The 5 g fresh tarragon uses a documented Ciqual/CoFID composite because neither table alone has every field. Ciqual carbohydrate includes its matched fiber before being presented as total carbohydrate.
View the ingredient calculations · Source 1 · Source 2 · Source 3 · Source 4Why it’s in this collection
- High Protein: Estimated protein from the main ingredient only: 680 g raw boneless skinless chicken breast × 22.5 g protein per 100 g ÷ 4 equal portions = 38.25 g, rounded down to 38.2 g per portion. Other ingredients are not counted. This raw-ingredient calculation is an estimate, not a guaranteed minimum in the cooked dish or a full nutrition panel; composition, preparation and portioning vary. USDA reference · USDA reference
- Weight Loss Journey: One of four measured equal portions contains 200 g raw edible nonstarchy vegetables (800 g trimmed green beans) and a main-ingredient protein estimate of 38.2 g. Vegetable weights are before cooking, not cooked serving weights. The specified ingredients contain no added sugar and the method is not deep-frying. This meets the site’s portion-aware criteria of at least 20 g estimated protein and 150 g nonstarchy vegetables per portion; it is not a calorie prescription or a promise of weight loss. Supporting reference · Supporting reference · Supporting reference · Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
