Chicken Fricassee - Low Fat

Try something different this summer with this scrumptious chicken dish that will have you licking your fingers.

90 minutes Prep: 30 minutes Cook: 60 minutes

463 calories per serving view nutrition facts

2 servings suggest servings

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Ingredients

1/2	each	chicken	about 1 lb, skinned, fat removed
1/2	teaspoon	paprika
1	x	black pepper	freshly ground
1/4	cup	flour, all-purpose
1	each	egg whites
1/4	cup	milk	skim
1	x	rice	country style
1/4	cup	roux	dry brown
1 1/2	cup	water
1	cup	onion	chopped
1/2	cup	scallions, spring or green onions	chopped
2	each	garlic	cloves, minced
1	tablespoon	parsley leaves	fresh, finely chopped
1/8	teaspoon	allspice	ground
1/4	teaspoon	thyme leaves
1	x	black pepper	freshly ground

Directions

Preheat the oven to 350 degrees F. Cut the chicken into pieces. Blend the paprika and pepper with the flour. Beat the egg white with the milk. Dip the chicken into the egg white mixture and then into the seasoned flour. Lay the chicken in a baking pan and bake for 30 minutes, or until golden brown. While the chicken is baking, make the country rice.

Make the fricassee gravy: Put the "roux" into a saucepan and blend in the water a little at a time so there are no lumps and the sauce is smooth. Add all remaining ingredients, cover and simmer gently for 15 to 20 minutes.

Remove the chicken from the oven and add it to the pot with the fricassee gravy. Let all simmer for another 15 minutes, or until the chicken is very tender and easily comes off the bones.

Spoon the chicken fricassee onto plates and accompany with the country rice.

NOTES: The chicken is even good served just out of the oven without the fricassee gravy. Tastes like fried!

VARIATION: The skinned chicken breasts you buy at the grocery, or skinless turkey breasts cut into strips, both make an excellent fricassee.

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Nutrition Facts

Serving Size 340g

Amount per Serving

Calories 463 3% of calories from fat

	% Daily Value*
Total Fat 2.0g	2%
Saturated Fat 1.0g	3%
Trans Fat 0.0g
Cholesterol 2mg	1%
Sodium 34mg	1%
Total Carbohydrate 100.0g	33%
Dietary Fiber 4.0g	16%
Sugars 6.0g
Protein 11.0g	23%