HEALTHFUL HERBS: TARRAGON
Source: the American Institute for Cancer Research

Tarragon, an herb closely identified with the haute cuisine of France, is indispensable in many rich sauces of traditional French cooking. Yet today, tarragon's rich, anise-like, peppery flavor has found a place in many lighter, healthier dishes.

Like other herbs, tarragon contains naturally occurring substances, called phtyochemicals, with many health protecting properties, including the ability to fight cancer.

Select fresh tarragon with unblemished, silvery green leaves that give off a licorice-like scent when rubbed between the fingers. Store it wrapped in paper towels and sealed in a plastic bag. It will keep refrigerated for up to one week.

When substituting fresh tarragon for the dried version in recipes – or substituting any fresh herb for the dried variety – use twice the amount of dried herb called for. Finely mince fresh herbs before using them in any recipe other than that for a soup stock.

Tarragon's piquant flavor stands on its own or can be combined with the classic French "fines herbes" – parsley, chervil and chives. Because of its sweetness, tarragon does not blend well with Mediterranean herbs such as oregano, or with strong aromatics like rosemary and sage. Heat brings out the herb's pungency so cooked dishes need less tarragon.

A light sprinkling of tarragon goes well with many simply prepared foods, including peas, spinach, cauliflower and potatoes. Use it fresh with salad dressings and vegetables, or in cooked dishes like fish, eggs, chicken, meats, soups and sauces.

Tarragon-infused vinegar can be made by pouring warm vinegar over the herb and letting it stand, covered, for a week. Serve it over salads or with tropical fruits like papaya, mango and pineapple.

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CHICKEN WITH TOMATO TARRAGON SAUCE

2 lbs. boneless, skinless chicken breasts
Salt and pepper to taste
1/2 lb. mushrooms, sliced
1/3 cup finely chopped scallions
1/2 cup dry white wine or chicken broth
1 (28 oz.) can tomato sauce
1 tsp. fresh tarragon, finely minced
1 tsp. fresh thyme, finely minced
1/3 cup feta cheese (optional)

Season chicken with salt and pepper to taste. In a large skillet coated with non-stick cooking spray, brown chicken pieces about 5 minutes per side.

Add mushrooms and scallions and cook over medium heat about 3 minutes. Add wine or broth and cook about 2 minutes more, stirring to scrape browned bits from bottom of skillet.

Stir in tomato sauce, tarragon and thyme. Bring to a boil, reduce heat, cover and cook on medium-low heat for 15 to 20 minutes or until chicken is tender. If desired, sprinkle with feta cheese and serve.

Makes 6 servings, each containing 165 calories and 2 grams of fat