Chicken and Mushroom Fricassee Recipe Photo - Diabetic Gourmet Magazine Recipes

Ingredients

  • 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 (4 whole legs, split, or 8 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


Directions

  1. Preheat oven to 350F.
  2. Heat olive oil in a medium-sized heavy-bottom roasting or braising pan (a large saute pan with a metal handle will work as well).
  3. Add mushrooms to pan, and cook until 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 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 165F).
  5. When chicken legs are tender, remove legs from the pan, return the pan to the stovetop, 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 pour 1 cup of vegetables and sauce over chicken.


Recipe Yield: Yield: 4 servings Serving size: 1 chicken leg, 1 C vegetables and sauce

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Nutritional Information Per Serving:

Calories: 242
Fat: 9 grams
Saturated Fat: 2 grams
Fiber: 3 grams
Sodium: 430 milligrams
Cholesterol: 42 milligrams
Protein: 20 grams
Carbohydrates: 24 grams



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