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Chicken and mushroom  fricassee



Prep time :   10 minutes     -   Cook  time:  30 minutes    -  maindishes:  poultry

Fat-Free Sour Cream, Vegetables, and Herbs make this rich and hearty dish guilt free.

1 Tbsp        olive Oil

1 carton       (10 oz) white button  mushrooms,
                    rinsed  and quartered

1 C              leeks, split into quarters, then sliced
                    into  small squares and rinsed well

1 C             potatoes, peeled and diced
1 C             celery,rinsed and diced
1 C             pearl onions, raw or frozen
3 C             low-sodium chicken broth
1 lb             skinless chicken legs or thighs
2 Tbsp        each fresh herbs (such as parsley and
                   chives), rinsed, dried,and minced ( or
                   2 tsp dried)

1 Tbsp        lemon juice

1 Tbsp        cornstarch

2 Tbsp        fat-free sour cream

1/2 tsp        salt

1/4 tsp        ground black pepper
1 - Preheat oven to 350   F

2 - Heat olive oil in a medium-sized heavy -bottom
     roasting or braising pad (a large sauté pan with
     a metal handle will work as well)

3 - Add  mushrooms to pan, and cook untill golden
     brown, about 3-5 minutes.Add leeks,
     potatoes , celery and pearl onions, and continue
     to cook until the vegetables become soft, about
     3-5 minutes additional minutes.

4 - Add chicken broth to the pan, and bring to a boil.
     Add chicken legs to the pan, cover and  place  in
     the heated oven  for about 20 minutes or until  the
     chicken legs are tender when pierced with a fork
     ( to a minimum internal temperature of 165  F )

5 - When chicken legs are tender, remove legs from
      the pan, return the pan to the stove top, and
      bring the liquid to a boil.Add herbs and lemon
      juice.

6 - In a bowl, mix the cornstarch with the sour  
     cream, and add  to the pan. Bring back to a boil
     and then remove from the heat.

7 - Season  with salt and pepper, and pou 1 cup of
      vegetables and  sauce over chicken.

Tip: Try serving over pasta  with  a side of Baby Spinach With Golden  Raisins and Pine Nuts

Yield:  
4 servings

Serving Size:
1 chicken leg, 1 C vegetables and sauce                        
Each  serving provides:
calories:         242         total fiber:         3 g
total fat          9 g          protein              20 g
saturated fat:  2 g          carbohydrates   24 g
cholesterol     42 mg     potassium          807 mg
sodium           430mg
                                                                                                                     deliciously healty  dinner