Tarragon Lemon Chicken with Creamy Rutabaga-Leek Mash and Hazelnut Sautéed Asparagus
🍳 Low Carb
Intermediate

Tarragon Lemon Chicken with Creamy Rutabaga-Leek Mash and Hazelnut Sautéed Asparagus

An original low-carb recipe featuring juicy golden chicken breast scented with fresh tarragon and lemon, served over a silky rutabaga and leek mash, with sautéed asparagus and toasted hazelnuts for a crisp contrast.

20 minPrep
30 minCook
50 minTotal
4Servings
Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 4 piezas / 680 g 680 g chicken breast (skinless, deshuesadas)
  • 1 pieza 1 unit lemon (3 tbsp de jugo, divididos)
  • 12 g 12 g fresh tarragon (chopped, divided)
  • 3 dientes 9 g garlic (chopped)
  • 30 ml 30 ml olive oil (divided)
  • 6 g 6 g salt (or to taste, divided)
  • 2 g 2 g black pepper (freshly ground, divided)
  • 500 g 500 g rutabaga (pelado and cut diced small)
  • 180 g 180 g leek (solo the parte blanca and verde clara, sliced finas)
  • 28 g 28 g butter (divided)
  • 80 ml 80 ml heavy cream (for the cream of colinabo)
  • 240 ml 240 ml chicken broth (for cocer the colinabo)
  • 340 g 340 g asparagus (without the parte fibrosa, cut por the mitad si son gruesos)
  • 35 g 35 g hazelnuts (tostadas and troceadas)
  • 120 ml 120 ml water (si hace falta for ajustar the textura of the cream)

Nutrition facts

per serving

468 kcal
Calories
40 g
Protein
14 g
Carbs
27 g
Fat
4 g
Fiber
10 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyTree NutsCelery

Instructions

  1. 1

    1. Preheat the oven to 200°C / 400°F. Pat the chicken breasts dry with paper towels. Mix the lemon zest, 30 ml (2 tbsp) lemon juice, half of the chopped tarragon, 2 garlic cloves, 15 ml (1 tbsp) olive oil, 3 g (1/2 tsp) salt, and 1 g (1/4 tsp) black pepper. Rub this mixture over the chicken and let it rest while you prepare the vegetables.

  2. 2

    2. Place the rutabaga in a medium saucepan with the chicken broth and bring to a boil. Lower the heat, partially cover, and cook for 12 to 15 minutes, until very tender.

  3. 3

    3. Meanwhile, heat a large oven-safe skillet over medium heat. Add 15 ml (1 tbsp) olive oil and sear the chicken breasts for 2 to 3 minutes per side until golden. Transfer the skillet to the preheated oven and cook for 10 to 14 minutes at 200°C / 400°F, or until the center reaches 74°C / 165°F. Remove the chicken and let it rest for 5 minutes.

  4. 4

    4. In another skillet, melt 14 g (1 tbsp) butter over medium heat. Add the leek, remaining garlic clove, 1.5 g (1/4 tsp) salt, and a little black pepper. Cook for 5 to 6 minutes, stirring, until the leek is soft and fragrant without browning too much.

  5. 5

    5. Drain the rutabaga, reserving 60 ml (1/4 cup) of the cooking liquid. Transfer the cooked rutabaga to a blender or food processor with the sautéed leek, heavy cream, 14 g (1 tbsp) butter, the remaining lemon juice, and some of the reserved liquid. Blend until smooth. If needed, add a little water to loosen the texture. Adjust with the remaining salt and pepper to taste.

  6. 6

    6. Wipe out the leek skillet if needed and place it over medium-high heat. Add the asparagus and sauté for 3 to 4 minutes until tender but still crisp. Stir in the toasted hazelnuts and the remaining tarragon, toss for 30 seconds, and remove from the heat.

  7. 7

    7. To serve, spread the creamy rutabaga mash onto plates, top with a chicken breast, and add the hazelnut asparagus on the side. If desired, finish with a little extra lemon zest just before serving.

Chef tips

For a smoother mash, cut the rutabaga into small cubes and blend it while still hot. Lightly toasting the hazelnuts in a dry skillet for 2 to 3 minutes deepens their flavor.

Substitutions

You can substitute the rutabaga with additional swede or a mix of cauliflower and rutabaga. Tarragon can be replaced with fresh dill for a different profile. If preferred, use boneless chicken thighs, adjusting cooking time until they reach 74°C / 165°F.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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