Don't miss another issue…      Subscribe

Chicken Fricassee - Low Fat


Saved in 12 recipe boxes and 10 cookbooks

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

½ each chicken
about 1 lb, skinned, fat removed
*
½ teaspoon paprika
1 x black pepper
freshly ground
*
¼ cup flour, all-purpose
1 each egg whites
*
¼ cup milk
skim
1 x rice
country style
*
¼ cup roux
dry brown
*
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
teaspoon allspice
ground
*
¼ teaspoon thyme
*
1 x black pepper
freshly ground
*
* not incl. in nutrient facts

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.

First published: last updated: 2015-04-19

Comments

 

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?
 

The Healthy Recipe

Health and nutrition news that’s easy to digest…
Grilled Low-fat chicken breast with mash and green beans

Chickens are better bred and better fed, recent study shows

A recent study conducted about chicken meat in Australia revealed some astonishing results.

Home-made chicken fingers, lower fat and sodium than take-out

Take out chicken, too much of a good thing?

Recent report shows you may want to stop eating take-out chicken and replace it with your own home-cooked chicken recipes.

Grilled Low-fat skinless chicken breast with grilled vegetables

Low-Fat Chicken Recipes Benefit Health and Speed Weight Loss

According to the United States Department of Agriculture, a century-long record of meat consumption reveals that within the past decade, chicken and beef are now available to consumers in almost equal quantity.

Chicken Udon Noodle Soup

Is it the Chicken or the Soup?

Recent study of home-made chicken soup investigates this winter cold home remedy.  Enjoying a steaming bowl of chicken soup can make a medical difference in the severity of the common cold!

Grilled Low-fat chicken breast with mash and green beans

Don’t get cheated: Water-chilled chicken breasts, the added salt and water are free!

During water-chilling, the traditional method for preparing chicken for market, multiple chickens are soaked in water and injected with a salted water solution to increase its weight.

Brown Chicken Egg and Egg Shell

Invasion of the Backyard Chicken

As Americans begin to focus more and more on making sustainable food choices and the impact that they are having on the environment, some are choosing to keep chickens in their own backyards…even in the city!

More breaking news

 

Add Photo

Up to 1MB in size, .jpg format

Live Feed