Search
by Ingredient

Chicken Fricassee - Low Fat

StarStarStarHalf starEmpty star

Submitted by theresa375

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

Ingredients

½ 0.5
EACH EACH CHICKEN
about 1 lb, skinned, fat removed *
½ 2.5
TEASPOON ML PAPRIKA
1 1
X X BLACK PEPPER
freshly ground *
¼ 59
1 1
EACH EACH EGG WHITES *
¼ 59
CUP ML MILK
skim
1 1
X X RICE
country style *
¼ 59
CUP ML ROUX
dry brown *
1 ½ 355
CUP ML WATER
1 237
CUP ML ONIONS
chopped
½ 118
2 2
EACH EACH GARLIC
cloves, minced
1 15
TABLESPOON ML PARSLEY LEAVES
fresh, finely chopped
0.6
TEASPOON ML ALLSPICE
ground
¼ 1.3
TEASPOON ML THYME *
1 1
X 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.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 340g (12.0 oz)
Amount per Serving
Calories 463 3% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 
More health news

    Email this recipe