Chicken Fricassee
6 servings
6 boneless, skinless chicken breast halves (6 ounces each)
1 tablespoon canola oil
1 cup sliced onion
1 1/2 cups cut carrots (1-inch pieces)
1 1/2 cups cut celery (1-inch pieces)
2 cloves garlic, minced
3 tablespoons all-purpose flour
3 1/2 cups reduced-sodium fat-free chicken broth
2 bay leaves
1 teaspoon lemon juice
1/2 teaspoon packed brown sugar
Pinch ground cloves
2 tablespoons chopped parsley
Salt and pepper, to taste
1. Saut� chicken in oil in Dutch oven until browned, about 8 minutes. Remove from pot. Add vegetables to Dutch oven;
saut� until lightly browned, about 5 minutes. Stir in flour and cook 1 minute longer.
2. Return chicken to Dutch oven. Add broth, bay leaves, lemon juice, brown sugar, and cloves. Heat to boiling; reduce heat
and simmer, covered, until chicken is tender, about 20 minutes. Simmer, uncovered, until sauce is thickened to medium
consistency, about 5 minutes. Discard bay leaves. Stir in parsley and season to taste with salt and pepper.
Per Serving:
Net Carbohydrate (gm): 8.3
Calories: 279
Fat (gm): 5.4
Saturated fat (gm): 0.7
Cholesterol (mg): 113.2
Sodium (mg): 273
Protein (gm): 44.7
Carbohydrate (gm): 10.4