COMPILED BY MARGE KULLERSTRAND
219.933.3244
Low fat: Chicken Fricassee
From start to finish 50 minutes
Ingredients
3 tablespoons all-purpose flour
1 teaspoon paprika
1 teaspoon poultry seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper
4 (6-ounce) skinned chicken breast halves
2 teaspoons butter or stick margarine
1-1/2 cups chopped onion
1/2 cup chopped celery
3 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
2 cups (3-inch) julienne-cut carrot
1/4 cup chopped fresh parsley
Preparation
* Combine first five ingredients in a large zip-top plastic bag.
* Add chicken; toss well to coat. Remove chicken from bag; reserve flour mixture.
* Melt butter in a large nonstick skillet over medium heat. Add chicken, breast sides down; sauté 5 minutes or until chicken is browned. Remove chicken from pan; keep warm.
* Add onion, celery, and garlic to pan; sauté 5 minutes, stirring occasionally. Stir in reserved flour mixture; cook 1 minute.
* Add broth and wine; bring to a boil. Add carrot. Return chicken to pan, breast sides up. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Sprinkle with the chopped parsley.
Yield
4 servings (serving size: 1 chicken breast half and 3/4 cup sauce)
Nutritional Information per serving: 209 calories, 4.4 g fat, 42.5 g protein, 104 mg cholesterol, 70 mg calcium, 581 mg sodium 3.8 g fiber, 2.6 mg iron and 18.2 g carbohydrate,
Adapted from Cooking Light, March 2000
