Chicken Fricassee - Low Fat

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

 
  
. Prep
30 min.
Cook
60 min.
Ready In
90 min.
2 servings
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 
Metric measurements

Ingredients

1/2each chicken about 1 lb, skinned, fat removed*
1/2teaspoon paprika
1x black pepper freshly ground*
1/4cup flour, all-purpose
1each egg whites *
1/4cup milkVideo skim
1x rice country style*
1/4cup roux dry brown*
1 1/2cup water
1cup onion chopped
1/2cup scallions, spring or green onions chopped
2each garlicVideo cloves, minced
1tablespoon parsley leaves fresh, finely chopped
1/8teaspoon allspice ground*
1/4teaspoon thyme leaves *
1x black pepper freshly ground*
* not incl. in nutrient facts

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.

First published: last updated: 2014-03-12

 
 
 
 
 
 

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Nutrition Facts

Serving Size 340g (12.0 oz)
Amount per Serving
Calories 4633% of calories from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 34mg 1%
Total Carbohydrate 33g 33%
Dietary Fiber 4g 16%
Sugars g
Protein 23g
Vitamin A 14% Vitamin C 26%
Calcium 13% Iron 13%
* based on a 2,000 calorie diet How is this calculated?