Chicken Fricassee - Low Fat

Name: Chicken Fricassee - Low Fat
Cook time: P1H
Total time: P1H30M
Yield: 2
Cuisine: Fusion
Ingredients: chicken; paprika; black pepper; flour; egg whites; milk; rice; roux; water; onions; scallions, spring or green onions; garlic; parsley leaves; allspice; thyme; black pepper

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

Yield

2 servings

Prep

30 min

Cook

60 min

Ready

90 min

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium

Ingredients

Amount	Measure	Ingredient	Features
½	each	chicken about 1 lb, skinned, fat removed	*
½	teaspoon	paprika
1	x	black pepper freshly ground	*
¼	cup	all-purpose flour
1	each	egg whites	*
¼	cup	milk skim
1	x	rice country style	*
¼	cup	roux dry brown	*
1 ½	cup	water
1	cup	onions chopped
½	cup	scallions, spring or green onions chopped
2	each	garlic cloves, minced
1	tablespoon	parsley leaves fresh, finely chopped
⅛	teaspoon	allspice ground
¼	teaspoon	thyme	*
1	x	black pepper freshly ground	*

Ingredients

Amount	Measure	Ingredient	Features
0.5	each	chicken about 1 lb, skinned, fat removed	*
2.5	ml	paprika
1	x	black pepper freshly ground	*
59	ml	all-purpose flour
1	each	egg whites	*
59	ml	milk skim
1	x	rice country style	*
59	ml	roux dry brown	*
355	ml	water
237	ml	onions chopped
118	ml	scallions, spring or green onions chopped
2	each	garlic cloves, minced
15	ml	parsley leaves fresh, finely chopped
0.6	ml	allspice ground
1.3	ml	thyme	*
1	x	black pepper freshly ground	*

Directions

Preheat the oven to 350℉ (180℃). 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.